Research
Mixed
Conservative fluid intake strategies are recommended for ultra-endurance events in moderate conditions to avoid hyponatremia, while oral sodium supplementation assists in maintaining hydration balance.
In moderate weather, do not over-drink. Aim for 500-800 mL/h on the bike and 300-500 mL/h on the run. Include sodium in your fluids to prevent hyponatremia. Smaller athletes should drink less.
ModerateQualifiesMEDIUM confidence
According to Sharwood et al. [41], conservative drinking policy can be advocated for those Ironman triathlons that are held in moderate environmental conditions... Oral sodium supplementation has been shown to assist in maintaining hydration balance during ultra-endurance events [39].
Why this rating
Review article citing specific studies on fluid balance.
Source
Training Principles and Issues for Ultra-endurance Athletes
Calvin Zaryski et al. · Current Sports Medicine Reports · 2005
DOI 10.1097/01.csmr.0000306201.49315.73
narrative_reviewCited 224×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Periodization of training into macro-, meso-, and microcycles is essential for ultra-endurance athletes to achieve competition readiness and avoid overtraining syndrome.Moderate
- Ultra-endurance athletes should consume 30 to 70 g of liquid carbohydrates per hour during exercise to maintain blood glucose oxidation and delay fatigue.Moderate
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