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Hydration.

Fluid, sodium and getting your sweat strategy right

How to calculate your sweat rate as a triathlete, and why it matters

Most triathletes drink reactively, a sip when thirsty, a bottle every hour out of habit. By the time you are thirsty, you are already dehydrated. A proper sweat rate test takes 30 minutes and gives you a number you can use for every long workout from then on.

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How much sodium per hour do you actually need?

Most endurance athletes lose somewhere around 400 to 1,600mg of sodium in every litre of sweat, and sweat rates vary just as much. There is no one number. Here is how to work out yours, and why more salt is not always the answer.

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