31/10/2025
Feeling thirsty?
Feeling thirsty during a race usually signals an electrolyte or fluid absorption imbalance, not just lack of water.
💧 1. Check Electrolyte Balance
+Even if you drank enough water before the race, low sodium can make you feel constantly thirsty and fatigued.
+Fix: Use a sodium-containing electrolyte drink (not plain water) before and during the race.
+Look for ~ 400–700 mg sodium per litre in your drink.
+If you sweat heavily or see white salt marks on your clothes, you may need closer to 800–1000 mg/L.
+In very warm conditions, or if you’re a salty sweater, add a salt capsule or stronger electrolyte every 45–60 minutes.
⚖️ 2. Avoid Overhydration
+Drinking too much plain water can dilute sodium levels, causing more thirst and bloating.
+Alternate sips of water and electrolyte drink.
+Don’t “chase” thirst with large gulps; small, steady sips are better absorbed.
🧂 3. Pre-Race Strategy
+The days before:
+Don’t just drink water — include salt with meals or sip an electrolyte mix 1–2 times per day.
+About 2–3 hours before the race, drink ~500 ml electrolyte drink.
+Stop heavy fluid intake 60 minutes before the start; sip 100–200 ml just before warm-up.
🚰 4. During the Race
If thirst persists:
+Choose the sports drink option at water tables instead of plain water.
+Take small, frequent sips (100–150 ml every 15–20 minutes).
+Eat gels with a few sips of water only (not too much).
+If your mouth feels dry but your stomach sloshes, swish and spit water for a few stations or keep a sweet in the inside of your cheek — it can reduce thirst perception without overfilling the stomach.
🌡️ 5. Consider Conditions and Sweat Rate
+Heat, wind, or altitude can increase thirst.
+Practise your fluid strategy in training — weigh yourself before and after a long run to estimate sweat losses.
+For every 1 kg lost, you need roughly 1–1.2 L fluid replacement next time.
