Hydration Mistakes That Ruin Races (And How to Avoid Them)

Hydration is one of the biggest performance factors in triathlon. Too little leads to cramps, overheating, and bonking. Too much can cause nausea, stomach bloating, and hyponatremia. Here's how to strike the right balance.

1. Mistake: Drinking only water

Sweat causes major electrolyte loss.
Without sodium, you may experience:

• Nausea

• Headaches

• Muscle cramps

• Reduced performance

• “Heavy legs” late in the race

Fix:
Use electrolyte tablets or sports drinks in moderate amounts.

2. Mistake: Chugging fluids in big bursts

This floods the stomach and leads to bloating or sloshing.

Fix:
Use the “little and often” rule:

• 2–3 mouthfuls every 10–15 minutes on the bike

• Small sips during the run

3. Mistake: Starting the race dehydrated

Signs include:

• Dark urine first thing in the morning

• Dry mouth

• Headache

• Feeling sluggish

Fix:
Hydrate well the day before, not just right before the race.

4. Mistake: Over-hydrating the morning of the race

Triathletes often panic-drink.
This:

• Dilutes sodium

• Causes stomach upset

• Leads to urgent pre-race bathroom trips

Fix:
Just sip water + a little electrolytes.

5. Mistake: Not following a heat-adjusted plan

Hot races require more fluid and more electrolytes.

In temperatures above 25°C:

• Increase electrolytes

• Increase water slightly

• Use ice or cool sponges in aid stations

6. Mistake: No hydration strategy for the run

Once you’re off the bike, dehydration hits faster.

Fix:

• Walk 2–3 steps through aid stations if needed

• Grab water early

• Keep sipping

• Cool your head and neck if hot

Summary

Stay balanced: not too much, not too little. Moderate, steady hydration with proper electrolytes keeps your performance stable and prevents stomach issues.