How to Hydrate During a Triathlon
You've prepared long and hard for your triathlon, and you want to give it your best effort. But don't let the excitement and exertion of the competition distract you from proper hydration. Here's how to keep the fluids going in so that you can maintain maximal effort all the way to the finish line.
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Instructions
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Practice hydrating while training. Take in plenty of fluids on the faster, shorter training rides and runs, not just the long, slow ones. It's harder to do when you're going fast, especially on the bike.
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Drink before the swim. Even though you're surrounded by water, you can't drink during the swim. That means it's extra important to be well hydrated before you enter the water. Have a bottle of water with you while you're setting up your transition area and completing other pre-race preparation.
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Hydrate after the swim. You're dripping wet, but you've lost fluid during the swim. You need to start rehydrating as quickly as possible. Taking a few gulps of easily accessible water during the transition to the bike can help tremendously.
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Take in fluids during the bike leg. This one's the hardest for many of us. If you can't maintain race pace while negotiating the water bottle cage, you may need a better system. This is a good time to start taking in a sports drink to replace electrolytes.
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Grab a bottle for the run. Don't be caught without water at the bike to run transition. Sometimes there is no water available there. The beginning of the run is a good time to take in extra fluid, when you can't run as fast anyway after getting off the bike. Make sure it's a bottle that you can toss away when you're done with it.
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Take advantage of the water stations. The cups are usually small, but you should be well enough hydrated by now that all you need is a little replenishment. Take in the sports drink when it's available.
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Tips & Warnings
Find out beforehand (ask the race director, if necessary) where the water and sports drinks will be available along the course, and the type of sports drink that will be offered. This information will help you be prepared ahead of time.
Athletes generally tend to become dehydrated during a race. However, it is possible to overhydrate, which can be deadly. It's important for you to determine your own fluid needs during a race to maintain a proper balance of sodium.
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Comments
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enlyten
Nov 02, 2009
With so much talk about hydration and electrolyte replacement, I am surprised not to hear enlyten electrolyte strips mentioned in this article. Enlyten is the fastest acting and most efficient electrolyte replacement technology next to getting an IV stuck in your arm. Enlyten is the only electrolyte replacement technology that allows for an athlete to "pre-load" their body with electrolytes before a race. Google it to find out more.
