The working
3-4 hr outdrink with breakfast
30 min outstop chugging
16-20 ozHave about 16-20 oz with the pre-race meal.
8-12 ozUse 8-12 oz as a controlled top-off.
Aspire Hydration

Arrive topped off, not sloshing

The right hydration plan starts the day before and tapers into small sips before the gun so athletes are hydrated without bathroom drama.
  1. 1
    Build the baseSteady fluids with every meal and snack, and a bottle that travels through the day.Do not try to make up for lost time with a giant chug before bed.
  2. 2
    Use breakfast as the anchorHave about 16-20 oz with the pre-race meal.This gives the body time to absorb fluid and clear the bladder.
  3. 3
    Sip, do not chugUse 8-12 oz as a controlled top-off.Keep sipping only if the athlete still feels behind on fluids.
  4. 4
    Keep it smallShift to very small sips only if needed.Use the bathroom and then stop trying to force more water.
  5. 5
    Use the simple checkClear can mean overhydrated.Pale yellow is the target.
Hydrate early, sip late, and stop trying to fix race morning at the start line.
Aspire Performance & NutritionSources online