Yes, title is correct, I’m asking about DE-hydration.
In running races such as the marathon it is expected to be dehydrated by the end, and ultimate performance would be hindered by a 1:1 loss:replacement ratio.
I’m training for a gravel century race, and have been tracking sweat loss. My loss is around 800-900 mL/hr. I would get pretty slushy replacing that much, but moreover can’t easily bring that much liquid on the race, as the front group doesn’t stop at the single aid station.
I am wondering what an optimal dehydration level after 5 hours (or per hour) would be.
I hope to at most carry 4 bottles, with preference of 3 and “cameling up” beforehand. There will be mix and salt involved too, but not getting into salt details here. Even if I drank 4 x 600mL bottles, that’s 2kg of net loss. Is that too much?