A variety of factors affect hydration intake needs. They include heat, distance, altitude and intensity level. Be aware of race day or training conditions and make a plan.
Pre & post-race:
During the race:
During the day:
Drinking too much water and not taking in enough electrolytes can lead to hyponatremia. Symptoms include nausea, vomiting, dizziness and lethargy. This condition occurs more in women and can be fatal. Be sure to incorporate carbohydrates and electrolytes into your plan for efforts lasting over an hour. Electrolytes include potassium and sodium, and ensure water is evenly distributed.