Dehydrated = SLOW

With summer fast approaching and temperatures on the rise, it seems like a good opportunity to talk about hydration. I will try to keep this one short and to the point.

Hydration plays an integral role in performance, exercise, recovery, and general well-being. The human body attempts to maintain its core temperature at 98.6 degrees fahrenheit. When that temperature starts to rise, the body cools itself by sweating. Sweat more or less comes directly from the bloodstream. So, when fluids are lost due to sweating, the body's ability to move blood is significantly diminished. Red blood cells carry oxygen, which is a requirement for many bodily functions. This means that in a dehydrated state, the body's ability to move oxygen and other nutrients is greatly limited.

In terms of performance, this is obviously bad. The slower your blood moves, the slower you move. Staying hydrated is a prerequisite for a optimal performance, so it should never be underestimated. It sounds like a simple concept, but it is something that is easy to forget about in a race. The body's thirst mechanism is a bit slow, so if you wait to drink until you're thirsty, it is too late!

Hydration needs to become a habit. People sweat at different rates, so it is a good idea to figure out how much you need to drink to stay hydrated. For cyclists, I recommend 2 bottles (32 oz) of electrolyte mix per hour if you are riding at a moderate pace or better. This changes depending on the conditions and the individual (hot and humid conditions definitely require more, and the bigger the person, the more fluids are required). For runners, drinking during exercise is more difficult as the inherent jostling can cause stomach upset, so do your best to top off the fluids before you start, and then put down whatever you can tolerate during the run.

Let's look at a couple of examples from last weekend at Santa Ynez NMBS. The conditions were definitely extreme at 103 degrees during the men's and women's pro races and it was incredibly hard to stay hydrated. Most racers finished the race dehydrated. Georgia went with the standard 2 bottles of drink mix per lap, which equates to 4 bottles in ~1hr 45mins. More often than not, this has worked very well, but, it ended up in heat stroke at Santa Ynez. When Georgia was pulled off of the course by the medical staff, she had totally stopped sweating, which is an indication of severe dehydration.
In the men's race, Ross put down a total of 10 bottles in under 2 hours. This seems like a ridiculous amount, but in those conditions, it is what was required. So, that being said, the 2 bottle per hour guideline is definitely subject to change.

Other aspects of hydration are the sodium/potassium balance and blood glucose levels. I won't go into detail on those - but it is very important that these levels remain in proper balance. Water by itself cannot maintain these levels. For that reason, electrolyte mix was invented. Be sure to use a drink mix that has sodium, potassium, and some sort of sugar (maltodextrin is one of the better ones).

Once you have figured out how much you need to drink and what your favorite drink mix is, make hydration a habit. It can be hard to remember to drink when you're racing, so practice it on every ride. Then, come race day, make note of how much fluid you're drinking during the race. If you're not drinking at least 2 bottles per hour, there's a good chance your body is not operating at an optimal level.

Well, so much for a short entry. Feel free to email me with any questions or clarifications -