Hydration is a performance variable, not an afterthought. Manage fluids and electrolytes to keep power steady and decision‑making sharp.
Know your baseline
- Check urine: clear to pale yellow is fine
- Weigh pre/post long sessions: >2% loss = more fluids next time
Electrolytes 101
- Sodium drives water retention; most athletes need 300–600 mg/h in heat
- Balance with carbs (30–60 g/h) on work >60–90 minutes
Practice in training
- Mix and dose during simulations, not on race day
- Note GI comfort; adjust form (liquid vs chews)
Heat and venue
- Hot/humid: pre‑hydrate, start sipping earlier, add electrolytes
- Cold/indoor: don’t skip drinking just because you’re not sweating visibly
Carry options
- Soft flask in belt/vest; bottle on the course if allowed
Bottom line Plan hydration like pacing. Know your sweat reality, practice a simple plan, and repeat it on race day.
