Fun run, ocean swim, triathlon or HYROX-style race on the calendar this summer? Your hydration plan deserves the same attention as your training plan. The good news is you don't need anything complicated. Eight weeks is plenty of time to learn how your body handles the heat, practise your plan and turn up on race day knowing exactly what to do.
Why start eight weeks out?
Race day is the worst day to try something new. Starting your hydration plan early gives you time to learn how much you sweat, test what sits well in your stomach and get used to drinking on the move. By the time you reach the start line, it's routine.
Your 8-week hydration plan
Weeks 1 to 2: learn your baseline
- Weigh in and out. Weigh yourself before and after a few key sessions. The difference gives you a rough idea of how much fluid you lose.
- Check your colour. Pale straw-coloured urine is a good sign. Dark yellow means drink more.
- Look for salt marks. White marks on your hat or shirt suggest salty sweat, which means you lose more sodium than most.
Weeks 3 to 4: train in the conditions
- Ease into the heat. Build up gradually to sessions at the time of day your event starts.
- Practise drinking on the move. Sip regularly from a bottle or belt so it feels normal on race day.
- Think about electrolytes for big sessions. For long, intense or very sweaty sessions, water plus electrolytes helps replace the sodium you lose in sweat.
Weeks 5 to 6: rehearse race day
- Run a dress rehearsal. Use a long session to test your full routine: breakfast, drinks and timing.
- Test everything in training. Only use drinks and snacks on race day that you've already tried.
- Plan your rehydration. Practise rehydrating after hard sessions (more on that below).
Weeks 7 to 8: lock it in
- Keep it simple. As your training eases off, stick to the routine that worked.
- Sort the logistics. Check the course, where drink stations are and what you'll carry.
- Prep the night before. Lay out your kit and pack your drinks.
Race day checklist
- Morning: start hydrated with fluids alongside a familiar breakfast.
- Before the start: top up, then stop well before the gun so you're not caught short.
- During: sip to your practised plan, not to panic.
- After: rehydrate, eat and cool down.
Rehydrating after the race
The Australian Institute of Sport (AIS) suggests drinking a volume of fluid equal to roughly 1.2 to 1.5 times your estimated fluid deficit within 2 to 4 hours after the activity. It notes that replacing fluid and electrolyte losses together is part of rehydrating well, particularly after moderate to severe dehydration (for example, fluid losses greater than 2% of body mass).
Don't overdo the water
More isn't always better. The AIS says excessive fluid intake during exercise, substantially greater than sweat losses, is the major cause of hyponatraemia (low blood sodium), and that adding sodium doesn't solve that problem. Drink to replace what you lose, not as much as you possibly can.
Know the warning signs of struggling in the heat: headache, dizziness, nausea, cramps and unusual fatigue. If you or a mate feels confused or unwell, stop, get into the shade, cool down and seek medical help. Our post on training in Australian heat covers this in more detail.
Where Uthrive fits
Uthrive is a lightly sparkling, ready to drink natural hydration drink in a 355mL can. The electrolytes come from certified organic Lake Deborah salt from Western Australia, with real fruit juice, natural flavour, no added sugar and nothing artificial. It's an easy option for big training sessions and after the race. Choose from Passionfruit, Pineapple and Orange online, or find a stockist near you.
Want more? Read our pre and post training hydration guide, or if HYROX is your event, check out HYROX stations in order and race-day hydration.
Hydrated by Nature
Uthrive is a lightly sparkling natural hydration drink made with Lake Deborah salt from Western Australia, real fruit juice and no added sugar. Built by a firefighter.
FAQ
When should I start my hydration plan for a summer event?
Around eight weeks out is ideal. It gives you time to learn your sweat losses, practise drinking in training and test your race-day routine.
Should I try a new drink on race day?
No. Only use drinks and snacks you've already tested in training, so there are no surprises on the day.
How much should I drink after a race?
The AIS suggests replacing roughly 1.2 to 1.5 times your estimated fluid loss within 2 to 4 hours. Weighing yourself before and after training helps you estimate that loss.
This article is general information, not medical advice. If you have a health condition, or feel unwell in the heat, talk to your doctor.