Somewhere along the way in a science class, you may have gathered that the human body is mostly water, anywhere from 65%-90%. So it’s not exactly new information to say how important it is to remain hydrated. The typical human being should consume about one ounce of water for every 2.2lbs of body weight. This number increases significantly when you’re training for something as physically intense and demanding as a triathlon.

There’s not an exact equation for appropriate water consumption for triathletes. Far from it. In addition to different individual needs, outside forces such as your training volume, the temperature, the humidity, and your body weight all factor in as well. Many athletes recommend drinking as much water as you can, without reaching the point of feeling bloated. It may be a good idea to keep a bottle of water in your backpack or briefcase and sip on it all day.

It’s virtually impossible to replace your lost fluids during a workout, as your body is working in overdrive. That’s why it’s so important to drink something immediately after your workout. Water is good, obviously, but sports drinks can help your body replenish lost electrolytes as well. If water is the only thing available, munch on an energy bar or something that contains sodium and potassium to replace your electrolytes.