Consuming water whilst doing an ironman race is a seemingly simple task, still, most of the problems arising during the competition can be led back to it.

Golden Rule:  If you feel thirsty, it’s already too late. The solution is not to drink plenty of water but to drink just enough.

Perhaps the key is to understand why drinking water is important so that it is easier to figure out the optimal amount.

 

Water intake is the basis of many processes throughout the competition. Let’s see what these are:

1. One of the prerequisites for the absorption of carbohydrates is the adequate solution concentration. Energy bars and jellies mostly taste so sweet so that you don’t forget to drink the recommended amount of water along with it. Usually that means minimum 2-3 dl of water which differs based on the product.

 

2. Almost 70% of the human body is water, and studies show that a mere 4% loss of water can lead to a 25% drop in performance. 

 

3. The water tolerance of the stomach is about a litre per hour which can be increased slightly by reducing the pace. At the same time, it’s a difficult choice to make because you have to slow down, which some would not want to undertake.

 

4. In the course of the competition the heat disengages through evaporation, which basically means sweating. One litre of sweat enables giving off circa 580 Kcal heat but this process isn’t totally safe, as during sweating you lose plenty of salt.  And this is yet another important topic. 

 

5. Sweating removes heat from your body which helps cooling but be alert because the trickling sweat – which does not evaporate- is merely water loss instead of cooling your body.

 

6. To enhance cooling use a cooling body spray instead, because the water poured on you is only a plus weight you have to carry.

Now you see why consuming water is highly important for an ironman sportsman, as cooling and nutrient intake are critical aspects in terms of performance. Take care though, because besides the water and carbohydrate intake, the intake of an adequate amount of salt is crucial as well. To see why, take a look at our next entry.