Ironman Bike - How Many More Ounces per Hour to Drink as Temperature Increased

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2017-06-24 9:57 AM


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Subject: Ironman Bike - How Many More Ounces per Hour to Drink as Temperature Increased
On the bike portion of the Ironman (slow bike - about 8-8.5 hours), say that on a day with temperatures of 70-75 during the course of the race, one is able to drink 5oz/15min = 20oz/hour of Gatorade and have the liquids pass through well such that he is not at all dehydrated and is able to perform well. How many more ounces per hour would be required to also not be dehydrated if the the temperature rose to 80-85 and to 90-95? Is there a rule of thumb to this? Is it similar on the run?

2017-06-26 7:21 AM
in reply to: toddj

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Subject: RE: Ironman Bike - How Many More Ounces per Hour to Drink as Temperature Increased
hydration and nutrition tends to be a personal thing. You have to figure out your needs before the event.

Your slow bike changes things too because your on the coarse a lot longer. A 75 degree humid sunny day could feel a lot like an 85 degree cloudy day with low humidity. You have to learn when your body needs fluid and drink accordingly, actually drink early.
It is safe to say that on a hot day you need to drink more. If in doubt drink extra, it better to have stop and pee than to dehydrate. Once your in trouble in an IM it's hard to recover.
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