1) Determine your amount of fluid loss during your intensive training
- Weigh yourself (after peeing/with few clothes) before departure
- Add up all the net weight of what you eat and drink during training
- Weigh yourself again (for peeing/little clothing) upon arrival
2) Do your sum: Divide this result by the number of hours you trained and you will get your fluid loss per hour.
3) During your workouts compensate this moisture loss exactly per hour and teach your body a drinking habit in terms of the number of times you drink.
4) Always ensure that Isodrink at a temperature between 12 and 18 degrees and this especially on warm days. Ta cold drink can cause digestive problems, while a hot drink can you lose the advantage of cooling.
5) If there is a warm day waiting stands pre-hydrate the two days before by drinking an extra 1.5 liters of water spread over the day containing 5 to 15 grams Citra Xtr.
6) Drink small amounts of Isodrink throughout the race up to 45 minutes before the start and start again 10 minutes before you start.
You can judge your own hydration level by quickly checking the color of your urine. Ideally, the color should be light yellow.
