Altitude training

Training at higher elevations, typically above 2,000 metres (6,600 ft), is known as altitude training. With thinner air and less oxygen, the body adapts by increasing red blood cell production, which can improve endurance performance. For athletes using sports drinks, training at altitude means paying attention to hydration since dry air and increased breathing can raise fluid losses.

Explanation

Altitude training exposes athletes to a hypoxic environment where the partial pressure of oxygen is lower. This stimulates erythropoietin production and leads to more red blood cells, increasing oxygen-carrying capacity. Distance runners, cyclists and other endurance athletes often spend weeks at elevation to gain these benefits. The physiological stress of altitude goes beyond oxygen; higher resting heart rates, increased breathing and elevated calorie expenditure are common. These changes affect fluid and nutrient needs. Dry mountain air and increased ventilation speed up water loss through respiration, and sweat evaporates quickly. Sports drinks formulated with electrolytes and simple carbohydrates can help replace lost sodium, potassium and energy during long sessions. Unlike plain water, electrolyte-containing drinks support fluid retention and reduce the risk of hyponatremia. Athletes should plan to drink more frequently at altitude and adjust carbohydrate intake to meet higher metabolic demands. Monitoring urine colour and body weight can help gauge hydration status. A gradual ascent and proper acclimatisation are essential for safety and to maximise training gains.

Practical considerations for training high up

At altitude, a runner might need to consume 0.5 to 1 litre of fluid per hour during long workouts, choosing a sports drink with around 6-8% carbohydrate and a moderate sodium content to replace what is lost in sweat. Hikers and cyclists training in the Andes or Rockies often carry multiple bottles, alternating between water and electrolyte beverages to balance fluid and nutrient intake. Because appetite can decrease at elevation, liquid nutrition becomes more important. Some athletes use portable altitude tents at home to simulate elevation; even in these controlled environments hydration strategies still matter. Keeping snacks and drinks easily accessible and drinking at regular intervals helps maintain performance and aids acclimatisation.

A careful approach to fluid and nutrient intake can make altitude training more effective and safer for athletes who rely on sports drinks as part of their regimen.

Related Terms: Recovery window, Per-serving sodium, Per-serving carbohydrate, Serving size, Hydration strategy