How to Avoid Bonking Due to Dehydration
Go into your training and races well-hydrated. Also, consider adding 1/4 teaspoon of salt to your pre-training or pre-race fuel to increase blood volume, and get a leg up on sodium needs.More: Hydrate With Soup Pre-Workout
When training for less than 60 minutes at high intensity or 90 minutes at any intensity, carry enough fluid or use aid stations for your needs, the conditions and the duration of your activity. Just because 20 to 24 ounces fits in one bottle, it doesn't mean this is how much you should take.
It's recommended you use 18 to 24 ounces per hour as a guide. But to know how much fluid your body is losing for given conditions and training, weigh yourself before and after training in the same clothes. The amount of weight loss is the amount of fluid lost. Be sure to take into account any fluid consumed during training.
More: What to Drink, How Much and How Often
Hydrate with electrolytes, and have a plan. Don't let thirst or emotions dictate hydration when you're in race-pace or during intense training. Once the endorphins start flowing and your competitive nature takes over, you may forget or fail to hydrate.
More: Why the Sodium-Potassium Balance Is Critical for Better Hydration
If you begin feeling any symptoms of moderate dehydration, rehydrate with fluids and electrolytes. You'll make up the time when you feel better after hydrating. You'll likely not win in a nauseated, severe-dehydration state anyway, so take care of yourself before it happens.
In high heat and high humidity, reconsider if you can hydrate and train effectively in the conditions. If it's near 100 degrees Fahrenheit, it may simply not be an okay time to train. Your body may not be able to stand the heat combined with the intensity of your training. Train indoors or in the early morning hours when it's cooler, and put your well-being first.
More: 8 Hydrating Foods to Eat While Training in Hot Weather
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