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by Patrick McCrann, PTS Head Coach

As the summer weather takes hold, multisport athletes need to monitor their fluid and sodium levels. As an active person you should be striving for 64 oz of water a day – about four small bike bottles worth. Your body needs this water to optimally function. Think sweating, cooling, digestion, etc. Waiting until you hit the road to start drinking is too little, too late. Here are some quick tips for you:

• If you know you are planning a solid weekend of exercise, plan ahead by upping your fluid intake with a mix of water and sports drink the day before.
• Try to keep caffeinated beverages to the morning time and be sure to “chase” them with water.
• Find something you like to drink – don’t try to force down a bitter mix because you will resist drinking.
• On the bike drink your sports drink every 15 minutes (or every 10 mins on hot days); have water whenever you want and when you have gels/food.

Watching Your Sodium Levels
This is mostly for folks who are exercising longer than 90’. Forget all the technical mumbo-jumbo, on race days/endurance days it’s important to have some sodium in your nutritional combinations. Do not rely on drinks that already have some sodium in them – it’s not enough. Instead, consider supplementing with alternative means.

Option One: Pills
There are two distinct types of pills on the market today. There are solid pills and then there are capsules. “Solid” pills means that the pill is a compressed version of it’s contents; left in water it will dissolve immediately. A “capsule” has a plastic outer shell. I prefer the capsules because when the pill is sitting in my mouth as I reach for a water bottle, it doesn’t start dissolving!

Option Two: Powder
Some companies also make a powder version which you can add to your drink mix directly. This is also effective, but it does make your drinks taste salty. Some folks like that, others do not! As always, try them in training first!

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