![](\"//cdn.shopify.com/s/files/1/0992/2648/files/Andy_and_Jonny_at_start_of_DW_copy_opt_large.jpg?v=1583488527\" "\\"Andy")
Precision Fuel & Hydration explain how to start and stay hydrated, as well as carry your drinks, during a long distance paddle.
"}},"slug":"dw-canoe-hydration","blogTags":"Hydration","featuredPost":false,"author":{"name":"Andy Blow","slug":"andy-blow","facebookHandle":"https://www.facebook.com/andy.blow.3","twitterHandle":"https://twitter.com/andybl0w?lang=en","instagramHandle":"https://www.instagram.com/andyblow","linkedInProfile":"https://uk.linkedin.com/in/andy-blow-47b90133","stravaProfile":"https://www.strava.com/athletes/6999012","bio":{"childMarkdownRemark":{"html":"Andy Blow is a Sports Scientist with a BSc Honours degree in Sports and Exercise Science from the University of Bath. An expert in hydration, he has co-authored a number of scientific studies and books.
\nHe was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone.
\nAndy has finished in the top 10 of IRONMAN and IRONMAN 70.3 races, as well as winning an XTERRA Age Group World title. It was his own struggles with cramp that led to him specialising in hydration and founding Precision Fuel & Hydration.
"}},"title":"PF&H Founder and Sports Scientist","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/2LTns8O1ZGOHSfDQGv2jZz/f6470d62f0c1f14e7239432f60a0b765/Andy.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/5Es6EaoTVLUKgk68DI8boJ/275d50911ab33fecb77ee8abcc2eb7fd/Andy_and_Jonny_at_DW_Canoe_Race.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"Precision Fuel & Hydration know all about the importance of staying hydrated during the longest non-stop canoe race in the world. Andy and Jonny, completed the…","html":"Precision Fuel & Hydration know all about the importance of staying hydrated during the longest non-stop canoe race in the world. Andy and Jonny, completed the Devizes-to-Westminster challenge as a pair and Jonny’s dad, Tim, held the C2 record for 15 years.
\nThe guys learned plenty during their ~24 hours of paddling this epic race and they've given us the lowdown on how to start hydrated, how to stay hydrated and how to carry drinks when taking on this (or any) epic long-distance paddling challenge...
\nDrinking a strong electrolyte drink before the DW Canoe Race (aka ‘preloading’) can significantly improve your performance.
\nStarting the longest canoe race in the world properly hydrated gives you a bigger reserve of fluids and electrolytes to draw upon once you start paddling (and sweating).
\nIt’ll boost your blood volume, a proven way to enhance performance during intense exercise, and it’ll help your cardiovascular system cool you down and deliver oxygen to your working muscles. This reduces fatigue and enables you to maintain your performance for longer - something which will come in very handy when paddling 125 miles!
\n‘Preloading’ can also help you avoid cramp, which can be triggered by sodium depletion.
\nWe recommend preloading with a strong electrolyte drink (i.e. with > 1000mg of sodium per litre) and our PH 1500 is ideal as it contains 3x more sodium than typical sports drinks
\nSo, before you even get on to the Kennet and Avon Canal, it will be worth making sure you start hydrated by following this protocol:
\nWhat to do
\n
So, now you’re on the Kennet and Avon Canal and the serious business of paddling to Westminster begins.
\nHow’s best to approach hydration during the next ~24 hours?
\nIt will be important to stay on top of your fluid and electrolyte losses if you want to perform at your best. Even if the weather is cooler during the race (we are in the UK so anything is possible!) and you don't feel or see the sweat pouring off your face, it will still be important to stay on top of hydration while you’re out on the water.
\nSo, some fluid intake is crucial to maintaining your performance when you're completing the longest canoe race in the world.
\nDuring an event of this length, you’ll want to consider some form of electrolyte supplementation with your fluids to help ensure you’re replacing the sodium you’re losing in your sweat when paddling. Check out our blog to find out why sodium is crucial to performing at your best.
\nTo help understand your own electrolyte needs, take Precision Fuel & Hydration’s free online Sweat Test to receive your personalised hydration plan + product-strength recommendations.
\nTake the free online Sweat Test.
\nIt's always tricky to nail down exactly how much you need to drink during an event like this, so you’ll have to learn to listen to your body to get it just right.
\nThe aim is to try to avoid under-drinking to the point that dehydration hampers your performance, whilst avoiding over-drinking, which can lead to hyponatremia.
\nVery few athletes can drink much more than 1 litre an hour, so, unless experience tells you otherwise, it’s unlikely you’ll need to drink more than that, especially if you started well hydrated. Most paddlers will drink between 500ml to 1 litre an hour - the exact amount will depend on the conditions, your own sweat rate and past experiences.
\nExperimenting within these guidelines during your training paddles, whilst learning to listen to your body, is the best way to work out how much you need to drink.
\nThe obvious signs that you’re not drinking enough will be dry mouth and a sense of thirst, so try to respond to that and don’t leave it too late.
\nAt the other end of the scale, if you’re feeling bloated, have fluid sloshing around your stomach and need to pee often (not ideal when sat in your canoe/kayak!), then you might be drinking too much. Don't force fluids down if you don’t feel you need them.
\n![](\"//cdn.shopify.com/s/files/1/0992/2648/files/Andy_Blow_laughing_during_DW_canoe_race_opt_large.png?v=1583488591\" "\\"Andy")
Drinking when paddling can be tricky because taking your hand off the paddle in order to grab a bottle isn’t ideal, as it slows you down and can make you unstable. Therefore, you ideally need something with a straw or tube that can be fixed near to your mouth so you can reach it with your lips without using your hands at all.
\nThere’s also the question of where to put the drink. If you put the bottle, (or bag/bladder) in the kayak or canoe, this helps to keep the weight low and out of the way. However, if you have to jump out, you risk losing anything in the boat and the tube linking your mouth to the fluid becomes a major inconvenience.
\nFrom experience, Andy’s found that having the drink on or inside your buoyancy aid is the best strategy. Many buoyancy aids have a rear pocket that can take a bladder, but having the extra weight on your back can be tiring after a while, especially as you’re trying to maintain an upright posture.
\n\nInstead, Andy tends to go for a front-mounted water bottle with a straw as it means he doesn’t have to use his hands.
\nIt’s really important to make sure that there’s a retaining loop or strap across the top of the bottle to stop it falling out if you lean forward at any point. He lost a bottle or two before he learned that trick!
\nHopefully this hydration advice helps you prepare for the DW Canoe Rae and good luck for your event!
\nIf you need any further advice about your hydration strategy, please do get in touch by emailing hello@precisionfuelandhydration.com.
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