1. What is Triathlon Nutrition?

Triathlon nutrition focuses on proper hydration and fueling strategies for swim, bike, and run events. For beginners, maintaining adequate fluid intake is crucial for performance and safety.

2. How Does the Calculator Work?

The calculator uses these hydration guidelines:

Adjustments are made based on:

• Event Duration: Longer events require more total fluid
• Intensity Level: Higher intensity increases sweat rate
• Weather Conditions: Hot conditions increase fluid needs

3. Importance of Hydration

Details: Proper hydration maintains blood volume, regulates body temperature, and prevents dehydration which can lead to fatigue, cramping, and heat illness.

4. Using the Calculator

Tips: Enter your expected event duration in hours, select your planned intensity level and expected weather conditions. The calculator provides both hourly and total fluid recommendations.

5. Frequently Asked Questions (FAQ)

Q1: Should I drink sports drinks or water?
A: For events longer than 1 hour, sports drinks can help replace electrolytes. For shorter events, water is usually sufficient.

Q2: How often should I drink during the event?
A: Aim for small, frequent sips every 10-15 minutes rather than large amounts at once.

Q3: What are signs of dehydration?
A: Thirst, dry mouth, headache, dizziness, dark urine, and decreased performance.

Q4: Can I drink too much?
A: Yes, hyponatremia (low blood sodium) can occur from excessive water intake without electrolyte replacement.

Q5: Should I practice my hydration strategy?
A: Absolutely! Test your hydration plan during training to find what works best for you.