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I finished a bike race last weekend and if I hadn’t run out of water I would have done sooo much better. I’ll admit my logic was flawed and I never should have tried to save weight by trying to get by with as little H₂O as possible – do you know how much that stuff weighs?? Adversity and unexpected pitfalls (not to mention poor planning) are going to happen in any race, especially adventure racing.

The best teams use methods and systems to overcome the bad things that will inevitably happen. These may include, but are not limited to : flat tires, lack of food consumption, sore knee, getting lost, broken paddles, cramping, lost fingernails, not enough water. This sounds like a great list of excuses but the reality is that every team has obstacles and difficulties that they must overcome throughout the race.  Great teams work together, plan and problem solve well.

Minimize you chances for these hazards and be ready for when they happen.

I don’t expect to run a “perfect” race anytime soon, but I now know that water weighs a kilogram a litre… the 2.2 pounds, this would have salvaged my latest race!

The Effects of Dehydration

Did you know that nearly half of all exercisers start their workouts dehydrated? Dehydration can impair performance, which can lead to injury. Here are some important points to consider.

Fatigue

On average, exercisers fatigue about 25% sooner when they don’t drink during exercise and become dehydrated.

Endurance

A 2% loss in body weight due to dehydration can cause at least a 7% reduction in endurance.

Fluid Loss

Beverages that contain caffeine such as colas, coffee, or tea stimulate fluid loss and promote dehydration.

Fluid Consumption

Exercisers who drink fluid may go 33% longer than exercisers who don’t drink anything.   (source propelwater.com )