and electrolyte needs with your losses on an hourly basis. Start your Ironman well hydrated by drinking 250-500ml of fluid in the hour before start time. Research suggests that once the race begins, you should drink at least one litre of fluid every hour. You
's easy to lose track of your water intake and if you're in a hot climate you'll be sweating even when you're doing nothing. Stay hydrated, and conserve your energy and glycogen stores by drinking fluids that contain electrolytes and natural sugars
