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I completely messed up my first IM due to lack of sodium, I basically didn't take any and got really bad cramps. I had a salt test after that and found I need 1 g/hr. Since I've been taking that I've not had any cramps in any races. It was a game changer.
Hydration is really unique to each person. I was doing a 3 hour bike race last summer in Texas, drinking 1 liter/hour with 1000mg of sodium(and carbs). I had been training with that without issue, but during the race I started cramping bad towards the end. I've increased to 1,400mg of sodium per liter and it seems to be working better. It definitely takes experimentation.
I use hdrop. It tells you how much sweat you lose, it's reusable, and you can use it different times of year to adjust your hydration needs for temperature.
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I completely messed up my first IM due to lack of sodium, I basically didn't take any and got really bad cramps. I had a salt test after that and found I need 1 g/hr. Since I've been taking that I've not had any cramps in any races. It was a game changer.
Hydration is really unique to each person. I was doing a 3 hour bike race last summer in Texas, drinking 1 liter/hour with 1000mg of sodium(and carbs). I had been training with that without issue, but during the race I started cramping bad towards the end. I've increased to 1,400mg of sodium per liter and it seems to be working better. It definitely takes experimentation.
Thanks for your comment, I'm glad you're making progress on this. It's always hard to replicate race conditions in training.
I use hdrop. It tells you how much sweat you lose, it's reusable, and you can use it different times of year to adjust your hydration needs for temperature.
Thanks for the useful tip!
Great content! I am a heavy AND salty sweater. The amount of Liquid IV I have to take during my long runs and bikes puts a nice dent in my wallet!
I bet! But it's good that you recognise your sweat type and volume.