• ACSM’s Health & Fitness Journal23(4):p 27-31, 7/8 2019.

INDIVIDUALIZED HYDRATION PLANS FOR ULTRADISTANCE ENDURANCE ATHLETES

Corcoran, Michael Ph.D.; Ayotte, David Jr M.S., CSCS, CPT, USATF

Abstract

• Although thirst is generally a good guide, athletes who engage in ultraendurance events may benefit from an individualized hydration plan. The longer the event duration, the more this benefit may manifest itself.
• An individualized hydration plan requires a knowledge of one’s sweat rate under a given condition as well as the sweat sodium composition.
• Sweat rates and sodium sweat concentration can vary dramatically from person to person. Most commercial sports drinks may not provide enough salt for your needs.
• All hydration plans require some element of intelligent trial and error to find the right approach for you. Always practice with a plan before you compete, preferably on days with conditions similar to those in which you will be racing.