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Strategies for maintaining hydration during endurance events

by | Jan 20, 2023

This article was read 3097 times. Enjoy!

Strategies for Maintaining Hydration During Endurance Events

Why Proper Hydration is Essential for Endurance Athletes

As an experienced endurance runner, I know the importance of proper hydration during training and races. Dehydration can cause a myriad of negative effects, including decreased performance, fatigue, dizziness, and even heatstroke. Endurance events can be particularly challenging to stay hydrated during due to the longer duration of the activity and the potential for hot or humid weather conditions. In this article, I will share strategies for maintaining hydration during endurance events.

1. Calculate Your Sweat Rate

Before a race, it’s essential to know how much fluid you need to consume to replace what you’ll lose through sweat. To do this, you can calculate your sweat rate. Weigh yourself before and after a training session or race to see how much weight you lost. For every pound lost, you need to consume 16-20 ounces of fluid to fully rehydrate. This calculation will help you determine how much fluid you need to consume during a race.

2. Start Hydrating Early

It’s crucial to start hydrating well before your race. Begin drinking fluids several days before the event, aiming for at least 64 ounces of fluid each day. In the 24 hours before the race, continue to drink fluids but be careful not to overhydrate. Consuming too much fluid right before a race can lead to bloating, nausea, and frequent trips to the restroom.

3. Use a Hydration Pack or Belt

Hydration packs and belts are popular options for endurance athletes to carry fluids during races. These devices allow you to carry more fluids than a handheld water bottle and allow you to hydrate while still running. Hydration packs are worn like a backpack and have a bladder that holds a large amount of fluid, while hydration belts typically hold smaller water bottles around your waist.

4. Practice Drinking During Training

Drinking while running takes practice. During your training, practice drinking fluids while you run. Start by taking small sips and gradually increase the amount of fluid you consume at once. Be sure to use the same fluids that will be provided on race day to avoid any unexpected gastrointestinal issues.

5. Consume Electrolytes

Electrolytes are essential for maintaining proper hydration levels during endurance events. They help your body retain fluid and prevent dehydration. Common electrolytes include sodium, potassium, and magnesium. Many sports drinks contain electrolytes, but you can also consume them through foods like bananas, nuts, and leafy green vegetables.

6. Monitor Your Urine

Your urine colour can be a good indicator of your hydration levels. Dark yellow urine means you’re dehydrated, while light yellow to clear urine indicates proper hydration. During a race, check your urine colour at rest stops to ensure you’re staying hydrated.

7. Adjust for Weather Conditions
Hot and Humid Weather

In hot and humid weather conditions, you’ll need to consume more fluids to stay hydrated. Aim for consuming fluids every 15-20 minutes and consider drinking an electrolyte beverage to help replace lost fluids and minerals.

Cold Weather

While it may not seem like it, dehydration can still occur in cold weather. You may not feel as thirsty during a race, but you still need to consume fluids regularly. Try to drink warm fluids, like tea or hot water with lemon, to help maintain body temperature and hydration levels.

8. Be Prepared for Emergencies

Despite your best efforts, it’s still possible to become dehydrated during an endurance event. Be prepared for emergencies by carrying a cell phone, knowing the location of rest stops and medical tents, and informing race officials if you’re not feeling well. Don’t hesitate to seek medical attention if you experience symptoms of dehydration, like nausea, vomiting, or confusion.


Staying hydrated during endurance events is essential for maintaining performance, preventing fatigue, and avoiding negative health consequences like heatstroke. By calculating your sweat rate, starting to hydrate early, using a hydration pack or belt, practicing drinking during training, consuming electrolytes, monitoring your urine, adjusting for weather conditions, and being prepared for emergencies, you can ensure proper hydration levels during your races. Remember, proper hydration is a critical part of any endurance athlete’s training regimen.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.