On-course fluids

On‑course fluids are the drinks available to athletes during races or training sessions. They can include plain water, carbohydrate‑electrolyte solutions and other hydration products provided at aid stations or carried by participants.

Explanation

Maintaining hydration and energy during endurance events requires a plan for what to drink and when. Organizers often set up aid stations stocked with water and sports drinks so competitors do not have to carry all their fluid needs. These on‑course fluids are typically formulated to an isotonic concentration, delivering around 6–8% carbohydrate and sodium to replace sweat losses. Relying solely on event-provided drinks can be convenient, but athletes should find out in advance what brands and flavours will be available to avoid unwanted surprises. If the provided drink is too sweet, too strong or contains ingredients that disagree with an individual’s digestion, it may be better to bring a personal supply. Temperature also matters: fluids served warm may be less palatable. Athletes who sweat heavily or need higher sodium intake may need to supplement with salt capsules or use their own bottles mixed to a preferred dilution. When selecting on‑course fluids, consider how they fit into your overall fueling strategy, including carbohydrate targets and electrolyte requirements.

Planning for race day hydration

Before an event, read the race information to learn which fluids will be on offer and at what intervals. Some races supply isotonic sports drinks, while others provide only water. Carrying a handheld bottle, soft flask or hydration pack allows you to maintain your own mix and sip whenever needed rather than waiting for the next aid station. If you plan to use aid-station drinks, practice with a similar product in training to ensure your stomach tolerates it. For long races, alternating sips of water and sports drink at each station can prevent flavour fatigue and help meet carbohydrate goals. Keep in mind that taking large gulps infrequently can lead to stomach sloshing; smaller, regular sips are generally better. Adjust your intake based on the weather, pace and how you feel.

Having a strategy for on‑course fluids helps athletes stay hydrated and fueled without carrying excessive weight. By combining event‑provided beverages with personal supplies when necessary, you can maintain steady fluid and energy intake throughout the race.

Related Terms: Hydration pack, Dilution ratio, Split dosing, Custom blend, Bidon