Hydrating Pre-Event
- Drink adequately, not excessively.
- Amount: 10 to 20 ounces morning of training/event.
- Type: Water
- Electrolytes: Sodium obtained through normal diet should suffice.
More: Cracking the Code on Hydration
Hydrating During Your Event
- Amount: 12 to 24 ounces per hour
- Type: Water (liquid calories optional and depend on event length)
- Electrolytes: 0 to 800 mg/hour of sodium
Hydrating Post-Event
- Amount: 16 to 20 ounces per pound lost.
- Type: Water
- Electrolytes: No supplements necessary, replace through food or coconut water.
- Highly variable: dependent on body composition, sweat rate and climate.
Summer can be dangerous when it comes to hydration, so stay on top of it. Weigh before and after events. Observe urine color. Be careful to not under-or-over hydrate as both can be dangerous. When it comes to electrolyte supplementation, err on the higher side for long workouts and races than the lower side. Take the necessary steps to ensure you stay safe during long training sessions and races.
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