Hydration may seem basic, but they are two of the biggest reasons endurance athletes struggle in training and racing.
Most athletes know they need to drink. They know they need electrolytes. They know they probably need carbs.
But knowing the basics is not the same as having a personalized plan.
Many endurance athletes are still guessing when it comes to how much fluid, sodium, and carbohydrate they actually need. Then they are surprised when cramping, bonking, GI distress, dehydration, or late-race fading shows up.
In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down the fueling and hydration reminders every athlete needs—especially as the weather gets hotter and race season ramps up.
Why Hydration Feels So Confusing
There are more sports drinks, electrolyte mixes, gels, chews, and hydration products on the market than ever before.
Every product promises to be the magic solution. Every training partner has a favorite. Every pro seems to use something different.
But the real question is not, “What product is popular?”
The real question is:
What does your body actually need?
Sodium Is the Primary Electrolyte Lost in Sweat
When athletes talk about electrolytes, sodium should be at the center of the conversation.
Sodium is the primary electrolyte lost in sweat. Chloride, potassium, and magnesium matter too, but sodium is the big one for endurance athletes.
That means your hydration product should not just taste good. It should actually provide enough sodium to match your needs.
Your Sweat Is Like a Fingerprint
One of the most important reminders from this episode is that every athlete sweats differently.
Your sweat rate and sweat sodium concentration are unique to you.
One athlete may finish a run drenched, with soaked socks and squishy shoes. Another athlete may barely glisten during the same workout.
Those two athletes should not follow the same hydration plan.
This is why copying your training partner’s drink mix—or doing what a professional athlete does—often does not work.
Heat and Intensity Increase Fluid and Electrolyte Losses
As temperatures rise, your body works harder to cool itself.
Hotter weather and more intense workouts increase core temperature, which increases sweat production.
More sweat means:
- more fluid loss
- more sodium loss
- more electrolyte loss
- greater risk of performance decline
Your hydration strategy should change across the seasons. What works in cool spring weather may not work in summer heat.
Even 2% Fluid Loss Can Affect Performance
You do not have to be severely dehydrated for performance to drop.
Losing as little as 2% of your body weight through fluid loss can negatively affect performance.
As dehydration increases, athletes may experience:
- thirst
- nausea
- difficulty concentrating
- tingling extremities
- higher body temperature
- higher heart rate
- increased respiration
This is one reason your heart rate may feel impossible to keep down in the heat.
How to Estimate Fluid Loss During Training
A simple sweat rate test can help you understand how much fluid you are losing.
Step 1: Check Hydration Status
Before your workout, use urine color as a simple hydration check.
Step 2: Weigh Yourself Before Training
Weigh yourself before your workout, ideally with the same clothing and shoes you will wear for the post-workout weigh-in.
Step 3: Complete Your Workout
Track the workout duration, conditions, what you drank, and how you felt.
Step 4: Weigh Yourself Again
After the workout, weigh yourself again under the same conditions.
Step 5: Calculate Fluid Replacement
Multiply pounds lost by 20 to estimate the ounces of fluid needed for rehydration.
Step 6: Review and Adjust
Ask yourself:
- Did I drink enough?
- Did I feel strong?
- Did I have GI issues?
- Did my product taste good?
- Do I need more fluid or sodium next time?
Why Guessing Is Not a Strategy
Training for an endurance event takes time, energy, and money.
It is frustrating to put in all that work, only to have race day fall apart because your fueling or hydration plan was off.
Cramping, bonking, dehydration, GI distress, and late-race fading are often signs that your plan needs adjusting.
The good news? These are problems that can often be solved with better testing, tracking, and personalization.
What Makes a Good Fueling and Hydration Plan?
A strong plan should answer:
- How much fluid do I need per hour?
- How much sodium do I lose in sweat?
- How many carbohydrates do I need per hour?
- What products work with my gut?
- How should my plan change in heat?
- How do I execute this on race day?
That is why personalization matters.
Join the Fueling and Hydration Bootcamp
This is exactly why we created the Fueling and Hydration Bootcamp.
Not because athletes need more random nutrition information—but because athletes need a system.
Inside the bootcamp, you will learn how to:
- understand your sweat rate and sodium needs
- build a personalized hydration strategy
- match carbs to your training and racing demands
- troubleshoot GI distress
- adapt your plan for heat and race conditions
- stop second-guessing what to drink and eat
If you are tired of guessing, this is your next step.
Your training matters. Your racing should be fun. And your fueling and hydration strategy matters too.
