Hydration Tips

PROPER HYDRATION IS CRITICAL DURING TRAINING AND COMPETITION

• Helps regulate body temperature
• Assists in delivering glucose (sugar) to the muscles
• Helps remove toxins and waste from body
• Maintains blood volume for muscle oxygenation

• Speeds recovery

SIGNS OF DEHYDRATION:

• Dizziness
• Lack of urination
• Dark colored urine
• Confusion

SIGNS OF “OVER HYDRATION” (Which is not too much fluid, as it is too little sodium)

• Weight gain during exercise / swollen hands
• Bloated feeling
• Sloshing feeling in stomach
• Dizziness or Nausea
• Change in urination and sweating frequency/amount

THINGS TO LOOK FOR IN A HYDRATION PACK:

TRAINING:

• Look for moisture-wicking padded backing to ensure comfort throughout exertion.
• Angled holster ensures easy bottle removal and replacement; with practice it will become
a fluid movement, and you won’t need to break stride.
• 20 – 22 oz. bottle is ideal for 30 minutes to 2 hours of training.
• A limited stretch belt will prevent bouncing but allow room to breathe.
• A small pocket is essential. Carry nutrition gels and safety items such as phone or pepper spray.
• Off-set nozzle make drinking last drops easier.
• Soft, squeezable bottles allow for quick burst or even flow.
• Bottles must be dishwasher safe!

COMPETITION:

• Multiple carriers allow for 2 different fluids (electrolytes are recommended for activity
lasting more that 2 hours), 2 flavors of fluid, or fill with nutrition gels.
• Small pockets hold pain relievers, nutrition gels, or chapstick.
• Look for molded holster so that Flasks can be removed and replaced with one hand.
• A Velcro-closure, limited-stretch belt prevents bounce and allows easy readjustment throughout race.
• Large openings make filling and cleaning easier.
• Flasks must be dishwasher safe!