OC1 Training Race Hydration




Hydration is an important part of OC1 training and race strategy. For those who take outrigger canoeing (OC1) seriously, having a plan for maintaining adequate hydration during training and racing is necessary to ensure successful performance. Properly managing hydration helps promote endurance, as well as avoiding muscle cramps and fatigue which can negatively affect performance.

The warmer and more humid the weather, the more important hydration is to an individual’s training and race strategy. One should aim to stay two steps ahead of dehydration by pre-hydrating 24 hours before a race, replenishing electrolytes lost during exercise, and maintaining hydration levels during and after the race.

Hydrating before the race is simple: drink more and even increase salt intake, as salt helps your body to retain the liquid you consume. Make sure to drink 2-3 cups of fluid but 1-2 hours prior to the event, and then drink a bit more about 15 minutes before the race.

During the race, a good rule of thumb is to drink 6-8 ounces of water or a sports drink such as EFS, every 15-20 minutes. A general guideline is if you’re thirsty, drink; if you’re not, don’t. Some athletes find it helpful to keep a bottle of water with them in order to stay hydrated easier, especially when they need to take a break from paddling.

After the race, it’s important to replenish electrolyte lost through sweat with a drink that contains a balance of electrolytes.

When it comes to OC1 training and race hydration, planning ahead is key to staying hydrated properly. With these tips, you have a better chance of using your hydration strategies to their greatest advantage and helping you secure your place on the podium.

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