How to prepare your hydration strategy for an XNRG Multi-Day Endurance Event
Alongside nutrition, pacing and foot care, hydration will be one of the biggest considerations for your XNRG Multi-Day Endurance Event. So, we’ve asked Sports Scientist and Precision Hydration founder Andy Blow to help you refine your hydration strategy for your upcoming event…
Neil and the team will provide you with a tube of our strongest electrolyte - PH 1500 - at event registration and I wanted to help you refine a hydration strategy that I think gives you the best chance of staying on top of your hydration status and putting in the performance that you're aiming for...
The evening before each stage
- Drink a 500ml bottle of water containing 1 x PH 1500 tablet
- Take this instead of plain water you’d normally have had the evening before the stage, not in addition to it
- There is no need to drink it all in one go, just sip it over 2-3 hours
Why ‘preload’ with PH 1500 the evening before?
The additional sodium in PH 1500 helps your body to hold onto more of the fluid you consume, meaning you pee less of it out and maximise your blood volume and hydration status for the next day. On the evenings between stages, it also helps you to ensure you’re fully re-hydrated and you’re not becoming depleted gradually over the course of the event.
The morning of each stage
- Drink another 500ml bottle of water containing 1 x PH 1500
- Again, take this instead of plain water you’d normally have had before the start, not in addition to it.
- Aim to finish drinking it between 45 and 60 minutes before you are due to begin running.
Why ‘preload’ with PH 1500 on the morning of your run?
As with taking it the night before, the additional sodium helps your body to hold onto more of the fluid you consume. It does this without lowering your blood sodium levels as can be the case if you just drink lots of plain water. This means you will pee less and have the capacity to sweat out more without sodium and fluid stores becoming depleted so quickly. Finishing drinking it in good time before you start allows your body to absorb what it can, and for you to pee out any excess before the off.
During each stage
Every athlete is different but, as a rule of thumb, very few runners can comfortably drink much more than 750ml per hour - especially when running hard - so unless experience tells you otherwise, it’s unlikely you’ll need to drink more than that, especially if you got to the start line well hydrated.
Everyone loses a different amount of sodium in their sweat and maintaining the sodium levels in your blood is crucial to performing at your best when you're working hard. Sodium helps you absorb and retain fluid, which keeps your blood volume up, reducing cardiovascular strain, fatigue and potentially helping you avoid cramping up.
Just drinking water when sweating over long periods dilutes your sodium levels, which can really impact your performance and could lead to hyponatremia.
How much sodium you lose is largely genetically determined and doesn’t change too much due to acclimation, diet etc. So, a ‘one-size-fits-all’ approach to hydration just doesn’t work.
Take this free online Sweat Test as a starting point to learn which strength electrolytes are best suited to how you sweat. You’ll also receive a personalised hydration strategy and you can then use some trial and error in training, so you’re ready on race day.
If you want to chat further about your hydration strategy, you can book a free one-to-one video call with a member of our team. And if you’re keen to try Precision Hydration electrolytes before race day, use the code XNRG15 at precisionhydration.com to get 15% off your first order of electrolyte supplements that match how you sweat.