Training Peaks knows just as well as anyone that training and racing in hot weather is tough. As the temperatures soar many challenges arise, but one of the most serious ones that an athlete can face is dehydration. Raised heart rate, cramping, and hitting a wall are some of the first signs of dehydration to be aware of, but once symptoms begin there are less ways to effectively combat them. Stay ahead of your hydration plan with these tips!
From the Training Peaks Blog:
Most of us have been there. You’re in the middle of a race and feeling great. Suddenly, and seemingly without notice, you hit the wall. You go from hero to zero in seconds. If the source of your bonk is a nutrition deficit, you can usually recover with time and patience. You slow down, relax, take in some calories, drink plenty of fluid and continue once the veil of darkness has lifted.
If your bonk is an electrolyte and hydration shortage, however, you may be in more serious trouble. Meredith Terranova, a Registered Dietician in Austin, Texas, cautions: “If you are severely dehydrated and lacking electrolytes, you may suffer extreme consequences including heat-related issues, seizures and even kidney failure.” She refers to a severe hydration and electrolyte deficit as “the showstopper” since it can quickly put an end to your race.