How to Stay Hydrated During a Triathlon

Proper hydration--getting enough fluids during exercise--is a key element in optimizing athletic performance. Even a small decrease in the body's hydration level can have an adverse impact on your performance in training and on race day. Triathlons come in many different distances, and events can range from an hour or less to well over 15 hours. We'll take a look at some hydration strategies and tips for an intermediate distance event, the "Olympic" distance--typically a 1 kilometer swim, a 40 kilometer bike, and a 10 kilometer run.

Things You'll Need

• Water bottles
• Sports drink
• Electrolyte supplements

Instructions

How to

1. Consume at least 8 oz of water every 30 minutes during endurance events to ensure maximal performance. The triathlon, with its mix of events, presents some unique challenges.

2. Begin your hydration before the race. Starting an hour before the event, take in about 16-20 ounces of water or sports drink. Sip steadily -- there's no reason to guzzle. Finish up 20-30 minutes before the race starts. This will ensure you're hydrated before the first leg of the race, the swim.

3. 

   Be sure to start drinking right away as you start the second leg of the race, and then stay on a regular schedule. Many athletes will set a watch to beep every 8-10 minutes to remind them to drink. Take regular, small drinks, rather than large amounts all at once. You can carry your liquids in regular bike bottles, but many people prefer to use special bottles that sit between the aerobars of their bikes. These make it easy to drink on the go, without having to reach for a bottle.

4. 

   Wear a belt with a water bottle holder. These are also useful for training runs.

5. Continue to drink small amounts on a regular basis. Most races are well-equipped with water stops. Take advantage of them, especially early on the run.

6. When you've finished, be sure to have a drink and replenish yourself right away. Then enjoy looking back at your race!

Tips & Warnings

• What you drink is up to you. Water is fine for hydration, but many athletes prefer a sports drink like Gatorade or others for the extra boost of carbohydrates and electrolytes. The best strategy is to try different combinations of drinks in training and see how they work.

• In extremely hot races, some athletes supplement with salt or electrolyte tablets. Again, try this out before your race.

• It's actually possible to drink too much. Keep your water or fluid intake steady, but it doesn't need to exceed 16 ounces per hour except in extreme cases.

• Never try something new on race day.