While it’s getting cold across most the country, hydration remains an issue we all need to pay attention to. Just because you don’t notice the sweat as much doesn’t mean you can pay any less attention to your hydration plan during races.
I don’t carry water with me while running and rely on the race organizers and sometimes the kindness of spectators to make sure I stay hydrated during a 13.1 or marathon.
I use a simple formula.- If the weather is cold or not too hot, I hit every other water station and switch off between whatever energy drink being served and water.
- If it’s hot and humid, I hit every water station, while again switching off between energy drink and water.
- And if it’s miserably hot and humid, I’ll hit every water station and apply the “Drink One, Wear One” method, that is, for every cup of water I drink, I’ll toss one over my head (note, don’t do this with the energy drink I’ve made this mistake a few times and it’s not fun). I’ve only had to do this a few times in my short endurance sports career, but it makes all the difference.
When on the bike I carry two water bottles. A good rule to follow is to consume one 20oz bottle every hour and like running, I switch off between an electrolyte solution and regular water. Thankfully, there are more and more choices for on-the-go electrolyte supplements. I don’t like anything too syrupy sweet and love the Nuun tablets. I can carry them in my jersey pocket and just pop a tablet into my bottle when filling up.I also pop a few in a bag and tuck it into the pocket of my shorts or tights so I have something I actually like to drink at the end of a race. I have yet to see Nuun be the electrolyte sponsor of a race in NYC and I’m really not a fan of the big bottle drink companies that do.
Regardless of the weather, hydration can effect performance so be smart and as they used to say on the Alaska Aids Vaccine Ride back in 2001 (long before the advent of hashtags), Hydrate or Die.
