- Physiological Factors (height, weight, gender, body composition)
- Exercise Duration (sprint triathlon vs. half/full-iron distance)
- Exercise Intensity (Heart Rate %, Speed)
- Fitness level (beginner vs. seasoned athlete)
- Environment (humidity, temp, dew point temp, heat)
- Sweat rate (know how much fluid you are losing)
Fluid Strategies:
- Have a Plan. Carry a bottle with you all day, everyday.
- Drink 80-100 oz per day. Adding an electrolyte mix or tablet will also help with hydration.
- Know your Sweat rate. 1-2% of total body weight loss = Can start dehydration process.
- Start your run hydrated. Consume at least 16-20oz of fluid an hour before your run.
- Drink early and often in your run.
- Try different sports/electrolyte drinks. Practice with what the specific event will have available (Hammer, Ironman Perform, GU Brew, etc).
