So, how much should you drink during a workout or race? Body weight and weather conditions affect your needs but you might start by taking several large swallows (7 to 10 ounces) of water or sports drink before setting out. Don't wait until you feel thirsty. By the time you feel thirsty, you are already on the slippery slope. You should then get an additional 5 ounces (about two good swallows) or so every quarter hour. In a long race or workout, alternate sports drink and water with food to maintain a relatively even intake of both nutrient and water.
Drinking fluids throughout the race and overall nutrition for 7-12 hours is mandatory. You must drink even if you are not thirsty. Eating, drinking proper fluids and rest 3 days before the big race is important so your body has stores of energy to fall back on. Suggestions would include pasta, salads, breads, bananas, milk and lean red meat. Stay away from soda, chips, and junk food.
The morning of the race eat a large breakfast of oatmeal, toast, bananas, orange juice, coffee, bagels, pancakes, etc. In the canoe, you should duct tape inside under the gunnels [within reach of the paddler] GU or Power Gel. These "pudding-like" nutrition packets will be a "lift" about each hour as your body struggles to keep up with the calories burned throughout the day.
Your drink in your jug should be packed with electrolyte replacement as well. This means water is ok, but not suggested alone for this long distance race. Some commonly used supplements added to water are: Gatorade, Power aid, Met Rx, Cytomax, and Endurox. Your jug should be replenished about every 2 hours throughout the race by your pit crew.
But what if you don't have a pit crew available to you...Five ounces every 15 minutes or 20 ounces per hour for let's say a 12-14 hour marathon would require you to have approximately 6 litres on board for each paddler. 6 litres X 2 paddlers=12 litres. That's a lot of extra weight to carry. 12 litres of water weighs an estimated 14lbs. The logistics involved with not having a pit crew available to you when you're away from home, will always pose a challenge.
