HYDRATION TIPS FOR AGE GROUP TRIATHLETES

Hydration is one of the simplest performance tools available… yet most people walk around chronically dehydrated

Low energy, poor mood, headaches, flat sessions, poor recovery — hydration impacts far more than just performance.

A few simple habits can make a huge difference:

– Weigh in


Test your sweat rate occasionally and learn roughly how much fluid you lose during training.

– Hydrate on waking


We sweat while we sleep. Try building the habit of drinking 1–3 glasses of water within 30mins of waking

– Hydrate BETWEEN sessions


Not just during training. A glass of water with each meal is a simple place to start — especially in warmer weather or before an afternoon session.

– Check your pee


Not an exact science, but urine colour can tell you a lot about your hydration status. Take note.

– Protect your sleep


Going to bed hydrated is important… but uninterrupted sleep matters too. If possible, reduce fluid intake 2–3hrs before bed to avoid overnight wake ups.

Small habits. Big difference