ILANA KATZ MS, RD, CSSD
Remaining hydrated is a key element to optimal performance. Even a 1-2% drop in body weight due to fluid loss can drastically affect endurance. As a sports nutritionist, I train many athletes to be aware of the importance of hydration. However, to simply have the fluid available is no good if it is not consumed. So although this topic may be a tangent to sports nutrition itself, it may offer some great tips, particularly beginners who may either struggle with balance on the bike, or with comfort on a long run. I myself crashed and broke a collar bone while attempting to drink from my water bottle and thought I would share my research in order to overcome the challenges of hydration strategizing.
Drinking on the Bike
Drinking on the bike requires a certain level of skill, especially for the beginner. Practice on a stationary trainer by removing the water bottle from the cage and drinking while looking forward. Keep in mind, that once out on the road, this motion will need to be smooth, without taking your eyes of the road. Bikers should also concentrate on working their core muscles to enhance balance and confidence. Pilates classes, abdominal strengthening, and balancing exercise are key to feeling comfortable on the bike.
A water reservoir system, such as a Camelbak offers a great alternative for staying hydrated. Although these may not be as stylish as the cycling crowd’s usual guise, they have particular advantages over traditional water bottles, particularly for athletes with balancing issues. Reservoirs hold more fluid which means less stopping for refills. They also stay colder, and can even be frozen. Cool fluid helps keep you cool as does the coldness of the pack on your back. It is even more aerodynamic. With more fluid available, more fluid is likely to be consumed, however, using something fairly heavy on your back while cycling may take some getting used to.
Other than camelbaks, cyclists and triathletes have discovered various fluid reservoirs that can be affixed to their bikes. Again, these mean less stopping to replenish fluids and more consistent hydration on long rides. Waterbottles with a straw leading directly to the athletes mouth affirmed between aerobars has recently become popular. The advantages of having fluids readily available without changing position on the bike can be great, however, many athletes complain that these water bottles have a tendency to shift on bumby roads and you would have to be comfortable enough with your balance to deal with unforeseen circumstances. Ironically, you may be trying to overcome having to balance on the bike, but stability and comfort with the aerobars themselves may be a key factor to this solution.
Regardless of the hydration method chosen, a good strategy is to set your watch alarm to sound every 15 to 20 minutes and to drink 4-6 ounces of fluid from whatever container works best for you. Practice and be comfortable before racing with anything new.
Drinking on the Run
Hydration on long runs is not as easy as on a bike, unless you are skilled at carrying a water bottle. This of course may take away from your performance and comfort. Some more convenient methods may include tying a neoprene adjustable handstrap that fits over the hand and water flask. If you are a runners typically concerned with the aerodynamics, remember that the handstraps will be moving against the wind flow and may thus have a negative effect on your aerodynamics.
A waist pack soft-shell canteen with a belt and straw may offer some convenience. This is comparable to the Camelbak reservoir mentioned above and may feel heavy for many runners. It also has a tendency to cause blisters and rashes for runs greater than a half marathon distance. Water may even taste stale after being on the road for a few hours.
A single-bottle waist pack may be an alternative, this too would save on weight and thus offer more comfort. There are many variations of this style. Some bottles are horizontal, making it easier to pull out from the sides and offer some stability to the bottle. Angled bottles are another variation and although the angle makes it easier to reach from one side, angled bottles have a tendency to fall out. Look out for extra elastic bands that are available to snug up the top of the bottle so that it does not bounce in the pouch.
The multiple-bottle waist belt seems to be the most popular for drinking on the run. This usually comes with has three 8-ounce yellow bottles, to which more can be added, as well as a small pouch that evenly disperses the weight on an elastic waistband. The bottles are light, and the wide belt does not have the same tendency to bounce. Runners may experience elbows grazing across the top of the bottles occasionally, but because the belt is soft and light, it offers more comfort and the grazing is soon forgotten. Furthermore one can put sports drink, water or a sports gel in different bottles.
Because one may experience comfort issues as well as some frustration of having to twist the belts when bottles are needed, it is important to experiment with gadgets on training runs – again, never use a new method for an actual event.
