In what ways do hydration strategies for strength athletes compared to those of endurance athletes

The preparation or training commitment for athletes is often proportional to the competition duration, and adequate training nutrition and hydration play a very important part. Long training sessions are frequent as are training days with multiple sessions where athletes need to ‘back up' quality sessions. If you allow yourself to become significantly dehydrated during each training session, it becomes increasingly difficult to recover between sessions, resulting in subsequent training sessions suffering as a result. Dehydration is not something you can "train yourself to get used to" - all that will happen is reduced performance and a risk to health. Make use of your basic training sessions to assess your sweat rate (see "How To Determine Your Personal Sweat Rate") as well as to practice hydration strategies that you will later use in competition. Examples include using a belt-type water bottle carrier (often called a "fuel belt"), a camelback system, setting up a training course which has water stops along the way (set out your own water bottles), installing an extra cage or two to hold extra bottles on the bike, or having friends/family come out to help you carrying fluids on their bikes. After the training session, make sure you rehydrate effectively.

HOW MUCH
SHOULD I DRINK?

Actual fuel and fluid requirements are individual and can vary enormously, making it futile to state an "average" sweat rate. Fluid should only be consumed at a rate which is just below, or matches, your sweat rate and no more. The aim is to drink enough to keep fluid losses to under 2 % of body weight1,2.

As a general rule, the gut can tolerate up to 60 g of carbohydrate and up to 1 L of fluid per hour of exercise. The more dehydrated you become, the less your gut will tolerate so start taking in fluid as soon as you can once you start. It is imperative that you trial your fluid and food intake first during training sessions (especially in long sessions) so that you understand your own stomach capacity and level of tolerance and comfort. This later aspect can be trained to increase to a degree, so push the boundary a little and see what you can achieve comfortably3.

WHAT SHOULD
I DRINK?

For most endurance events, performance can be limited both by dehydration and by insufficient fuel supplies. If you have the opportunity to use a carbohydrate gel, water is the optimal solution to drink with them as otherwise you'll end up with too concentrated a solution in your stomach2. If practicality or gastrointestinal tolerance means eating isn't possible, then using a sports drink such as POWERADE ION4 will help to achieve both fuel and fluid needs at the same time. For those with high sweat rates or particularly long events, it may be necessary to add some extra salt to help ensure good retention and uptake of the fluid into the body1,3. This could be done via food if possible, adding a teaspoon of salt to each water bottle, or using an electrolyte powder or ‘salt' capsule. (If you are considering adding salt to your drinks, consult a sports dietitian first to ascertain the best amount of salt for your specific purposes.) If the weather is hot, try to get access to some cool fluids wherever possible in order to help keep your core body temperature from rising too much. If you are competing in ultra-endurance events, "flavour fatigue" can occur. It can be useful to vary your fluid and food intake to ensure variations in taste so that you maintain a consistent drive to drink and eat. This is a great time to make use of the delicious varied flavours of POWERADE ION4!

Take 5 Daily

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