Ironman Texas Run hydration...how much?
During Coach P's AWESOME comments on the Ironman Texas bike course, I have resolved to take his advice and literally 'drink to pee twice' during the ride (should I practice my 'in-race evacuation' this weekend? 
). Starting point on this will be 2-2.5 bottles of fluid per hour. (I am not drinking Perform other than a sip here or there and during maybe the last push home from 80/90 on...using Bonk Breakers, salt tabs, and water until then.)
It got me thinking...how much should I plan to drink during the run? How much is in each of those cups they give out...4-6 ounces mabye? So, maybe a cup of water and a cup of Perform at every mile?
(To fuel the run, I intend to use Gu and Perform...I was thinking Perform along the way, Gu at the 45s.)
SO - How much fluid do you think?
Comments
HELL YES practice the in-race evacuation! That is a SKILL! ;-)
I did 1-1.5 bottles (~36oz)/hr on the bike at IMLou, and supplemented sodium with a salt stick every half hour to bring total sodium up to ~800mg, which is probably a little high, but I was expecting crazy heat/humidity in Louisville (I'm also a 5'5", 116lb chick who doesn't sweat a lot, so I require a little less hydration than the boys). I made sure I stayed hydrated on the bike and because of that, I felt great on the run. - I think the key for me was not starting the run calorie and/or hydration deficient. I canNOT stand Perform, and only drank water at the aid stations (2 cups at each, but I think I got more water ON me than IN me - after the fact someone told me to fold the cup to make it easier to drink from... d'oh!). I was alternating a gel and salt stick every half hour on the run, too (gel on the hour, salt stick on the 30's) - BUT I practiced all of this nutrition during training and RR's to make sure it worked for me. It's such a hugely personal thing!
One other thing that was super helpful for me - there was a group out on the run course handing out Poland Spring water bottles with the sport top. I grabbed one (it was around mile 2 or 3) and carried it with me for as long as it lasted. I really didn't want to wear a Fuel Belt or carry my own water for the entire race, but I have to say, it WAS nice having that Poland Spring bottle and being able to ditch it in a garbage can when it was gone. I'm thinking I'll freeze one and put it in my T2 bag this year.
Sorry I don't have any sage advice for you on how much fluid you should be taking in... just don't get thirsty! ;-)
Jess
On the run, it's hard to take in a lot of fluids. It'll just slosh around in your gut. If you're drinking water, take in sodium. Also, those cups aren't very helpful in my opinion. You've got to stop, grab a couple and make sure the liquids end up in your mouth, not all over your jersey.
It's really hot and humid as I found out on the rally. I was sweating just sitting on the bike getting ready to go.
Penny - I will do a sweat test this weekend as well.