Having an energy and hydration strategy is crucial for achieving your best performance – whether you run, cycle, or do another form of endurance sport. Here you get a guide to help you create a strategy that fits your needs.
Your body needs carbohydrates, fluids, and electrolytes to function optimally during prolonged physical activity. Without a well-thought-out plan, you risk either hitting “the wall” due to a lack of energy or becoming dehydrated – and both can have a major negative impact on your performance. That is why it is important to plan, test, and follow your strategy carefully when you are going out to perform for a long time.
Carbohydrates
Carbohydrates are your primary energy source when you participate in endurance sports. They are essential for maintaining a high energy level, especially during longer activities.
As a general rule, it is recommended to consume between 30-60 g of carbohydrate per hour during activity, depending on the intensity and your body’s needs. Many experiment with consuming more than 60 g, but it can be a challenge for the stomach if you are not used to it.
If consuming carbohydrates during training is new to you, start with around 25-30 g per hour. That way, you can gradually increase your intake while your stomach gets used to the extra load. Over time, once you have built a habit and your body has adapted, you can experiment with increasing the amount – but remember that the most important thing is to find a balance that suits you and avoid stomach problems.
Products with carbohydrate
There are many different ways to get carbohydrates during training and competition. Energy gels and chews are preferred choices, as they are easy to bring along and are quickly absorbed by the body.
If you prefer to drink carbohydrate, Carbo Race Electrolyte is a good choice – especially if you cycle or run with a hydration vest.
If you want something more solid, an Energy Snack can be a good alternative. However, chewing can be a challenge when your heart rate is high. On the other hand, it can be nice to have a snack that gives a slight feeling of fullness during prolonged activity. Energy Snack is softer and easier to consume than many other bars, and it does not melt, making it ideal to carry in your pocket
Fluids
Without the right fluid balance, you risk becoming dehydrated, which can lead to reduced performance and fatigue.
Depending on weather conditions, the intensity of your activity, and your own sweat production, you should aim to consume between 0.5 and 1.5 liters of fluid per hour. The body can typically only absorb around 1-1.5 liters of fluid per hour, so do not plan to take in more fluid than that.
To maintain a stable fluid balance, it is best to drink small amounts regularly instead of trying to consume large amounts at once. This helps avoid stomach discomfort.
Electrolytes
Electrolytes such as sodium, potassium, magnesium, and calcium play an important role in maintaining fluid balance and supporting muscle function.
When you sweat, you lose not only fluid but also these important minerals. Without sufficient electrolytes, you may experience muscle cramps, fatigue, and a general decline in performance.
Whether you need to consume electrolytes during training depends on several factors such as the duration and intensity of the workout, temperature, and individual differences in sweat production.
We sweat differently – some lose only a little fluid and salt, while others can sweat several liters per hour. According to Team Danmark, athletes can lose over 2 liters of sweat per hour during hard work in the heat. Sweat contains sodium, typically just under 1 g of sodium per liter of sweat, but with variation from 0.5 – 1.3 g sodium/L sweat. This means that some can lose up to 3 g of sodium per hour.
When are electrolytes necessary?
Shorter training sessions (<1 hour)
For most people, electrolytes are not necessary during training under one hour, unless you sweat a lot or train in the heat. Water is often sufficient.
Longer training (>1 hour)
During longer training, especially in hot conditions, you lose a considerable amount of sodium and electrolytes. Deficiency can lead to cramps, fatigue, and reduced performance. Here, electrolyte drinks or salt supplements can help maintain fluid balance.
Very long or intense training sessions (2+ hours)
During marathons, cycling races, or ultra runs, electrolytes can be crucial for avoiding dehydration and electrolyte imbalance.
Products with electrolytes
There are several options for getting electrolytes during training.
Carbo Race Electrolyte is ideal if you have access to fluid, as it combines carbohydrates and electrolytes in one drink.
Hydro Tabs are another option that dissolve easily in water and provide only electrolytes.
For runners or other activities where you do not carry fluid, salt capsules can be a good alternative, as they are easy to take and help replace the sodium lost through sweat.
Other important considerations when creating an energy and hydration strategy.
Timing your intake
When and how often you consume energy and fluid is just as important as the amount and type of content. It is especially important to start your intake early – even if you may not feel the need at the beginning, a small supplement from the start can help build a stable energy level and prevent you from hitting “the wall” later during the activity.
During the activity, it is essential to consume both carbohydrates and fluid regularly. For example, you can choose to take a gel every 30 minutes or after a certain number of kilometers – it depends on your sport and your personal preferences. By starting early and continuing regularly, you ensure that your body constantly gets the necessary support, which prevents dehydration and unwanted energy drops along the way.
How to store the products during a race
It is absolutely essential that your energy and fluid are easily accessible throughout the entire activity – so you avoid stopping and wasting valuable time.
For running:
First consider how much energy you need to bring and whether you want to carry your own fluid, or whether you can use the water stations that are often available at larger races. For training, you can use a soft bottle or a hydration vest so you have fluid with you. For longer races, such as a marathon, you may need to carry up to 8 gels. Here it is important to plan how you store your gels so they remain easily accessible, so you do not have to struggle with it while you are underway.
For cycling:
One of the advantages of cycling is that you typically have easy access to fluid in your bottles. However, you still need to plan whether you should bring extra energy supplements in the form of gels, chews, or energy bars, and how these are stored so they are easily accessible without having to stop. By storing your energy and fluid in a practical way, you can stay focused on your performance all the way.
Test during your training
It is absolutely essential to test your energy and hydration during training before you enter a competition. It is based on your experiences in training that you create a good energy and hydration strategy.
It is a good idea to experiment in training with different amounts and types of carbohydrates, fluids, and electrolytes until you find the combination that works best for you. Remember to listen to your body – if something does not work, you need to adjust your plan. Training is about finding the balance that works specifically for you, and a strategy that has been tested under realistic conditions.
Now you are ready to create your personal energy and hydration strategy
Note the amounts you want and decide whether it makes the most sense for you per hour or perhaps per lap if you are participating in a race, or for each aid station.
Carbohydrate intake per hour:
Fluid intake per hour:
Sodium per hour:
|
Distance - aid station - time |
Energy |
fluid |
Sodium |
|
Total: |
Stick to the plan
Once you have found a strategy that works, it is important to follow it carefully – even when you feel that everything is going well or you notice that you do not feel like consuming anything or feel thirsty.
Even if you are tempted to skip a gel or avoid stopping at an aid station if you feel good, remember that small deviations can lead to dehydration or energy loss, which can quickly change the course of the race. By sticking to it, you ensure that your body gets what it needs – at the right time and in the right amount.
Do not try to experiment with new products or methods on competition or training day. It is about sticking to what you know works for you.
