Preventing Dehydration during Triathlon Events
Dr. Elliott Bennett-Guerrero is a Stony Brook Medicine anesthesiologist who provides patient-focused care to New York patients. A fitness enthusiast, Dr. Elliott Bennett-Guerrero became interested in exercise performance through his blood transfusion work and has competed in a number of half Ironman triathlons over the past several years.
One of the most serious issues faced by endurance athletes is dehydration, which occurs when the balance between exertion and taking in replenishing liquids is lost. Avoiding dehydration during triathlons begins with making sure to drink between 400 to 800 milliliters of fluid each hour throughout the running and cycling segments.
Athletes should be aware that the quantity of liquid taken in does not equal instant replenishment, as it takes up to an hour for fluids to get completely absorbed while exercising. What this means is that falling behind on fluid intake can make it impossible to catch up simply by drinking a lot, and result in dehydration that leads to dropping out of a race.
When hydrating, keep in mind that electrolyte store depletion means that at least 450 mg of sodium should be consumed each hour. This is found in electrolyte sports drinks, which ensure optimal fluid retention and safeguard against the plasma sodium concentration declines associated with prolonged exertion.
