Menu

Hydration Advice For Your Next Race

  • By Joe Friel
  • Published Aug 6, 2013
  • Updated Aug 7, 2013 at 6:46 PM UTC
Photo: Charlie Crowhurst/Getty Images

Coach Joe Friel talks about a change in philosophy regarding the amount of fluid you should drink during a race.

From the late ’70s through the ’90s, everyone, including me, believed athletes should drink as much as possible during a race, especially a hot one. Sport scientists and the American College of Sports Medicine supported the notion that any loss of weight due to dehydration caused endurance performance to decline. The old saw was that a 2 percent loss of body weight resulted in slowing down 2 percent.

The accumulating body of research in the past few years shows that drinking to maintain body weight was not beneficial to performance, and even dangerous. That advice has led to multiple exercise-related deaths in marathons in the past 20 years due to hyponatremia caused by diluting the body’s stores of sodium. Even drinking a product that contains sodium can still cause dilution. And symptoms in the early stages of hyponatremia, resulting from overdrinking, have also caused many a poor performance in long events such as Ironman triathlons, marathons and ultra-distance races. In fact, we now know that the most dehydrated person in a race is typically the winner—often experiencing as much as a 10 percent loss of body weight.

RELATED: Get Serious About Sodium

So I now advise athletes to drink when thirsty—not to some preconceived, artificial schedule which is as likely to be wrong as right. Thirst has worked quite well for our species for the past 2.6 million years. There’s no reason to believe that it has suddenly stopped being effective. Nor is there reason to believe that it is ever “too late” to start drinking. But it does require some changes in how an athlete thinks about fluids and how he or she trains. All workouts should, in part, be rehearsal sessions for paying attention to thirst. The same must then be done in races.

Joe Friel is the author of 12 books on training for endurance athletes, including his latest, The Power Meter Handbook: A User’s Guide For Cyclists and Triathletes (VeloPress, 2012).

RELATED: Avoiding Hyponatremia

Get the latest in triathlon training, gear, nutrition and news sent straight to your inbox. Sign up for Triathlete’s newsletter.  

FILED UNDER: Nutrition / Performance Nutrition TAGS: / /

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter