WATER DRINKERS VS. DRINK DRINKERS

BY: BRIAN FRANK

When you exercise, do you prefer plain water or a flavoured drink? Knowing which you naturally prefer — and building that into your fuelling plan for multi-hour sessions — can be the difference between success and failure. Surprisingly, many athletes have never really thought about this when planning for a long, hot, and/or logistically challenging event. This article will help you work out which approach suits you best and how to apply it to your fuelling. Once you know your natural preference, you can choose fuels and products that fit you.

To be clear, neither option is “better” — it’s simply about preference. The only exception is when logistics override what you like. For example, if you are self-supported and need to carry the most calories in the least space and weight, you may have to carry concentrated calories and pick up water along the way, even if that is not your preference.

Personally, I’m a water drinker. If I don’t need calories, I always prefer plain water, especially in extreme heat. However, when I help athletes with their fuelling plans, almost 50% say they prefer some flavour in their bottle because it encourages them to keep drinking. On the other hand, they often dislike drinking plain water, especially when it’s warm. These athletes also tend to struggle with multi-hour concentrated fuel mixes, such as gel, because they usually choose flavoured drinks rather than water. This can lead to consuming too many calories, and also getting fluids and electrolytes wrong.

The general idea

Water drinkers naturally prefer to get their calories and electrolytes from concentrated sources, so they can drink water separately to meet hydration needs. Drink drinkers prefer an all-in-one (or nearly all-in-one) system where water, calories, and electrolytes are combined in one solution or bottle. Below are examples of how each type can fuel.

Water drinkers

For exercise lasting one to two hours, I carry a flask of Hammer Gel, a bottle of water, and a capsule dispenser with Endurolytes, taking each separately while riding. For longer rides, I add a multi-hour bottle of Perpetuem (1.5 scoops per hour of expected exercise) and still carry a flask of Hammer Gel for variety and extra calories if needed. I refill water bottles with water along the way.

This system works very well for me and for anyone who prefers water. HEED and Fizz are products I do not use. Depending on the temperature, this approach lets me drink 12–24 ounces per hour of plain water while still getting all the calories and electrolytes I need. However, this would be difficult and unsustainable for someone who does not like drinking plain water.

Drink drinkers

For drink drinkers, fuelling for exercise lasting one hour or more usually involves “hourly” bottles that can be prepared in different ways. In mild conditions, it can be as simple as 1 to 1.5 scoops of HEED per hour. Instead of HEED, you can also mix 1–2 servings of Hammer Gel into a bottle. If heat stress is very high, you can add 1–2 scoops of Endurolytes Extreme Powder every hour or two. This keeps things simple by putting everything into one bottle.

When exercising beyond two to three hours, the hourly bottle options expand by adding Perpetuem as another calorie source. Perpetuem can be mixed into the same “hourly” bottles or into separate bottles, depending on preference and logistics. This fuelling style requires planning: you need to estimate how many total calories per hour, how many ounces/ml of fluid per hour, and how many electrolytes you want each hour — and then mix that into one bottle.

Hourly bottles can be more logistically complicated, but they are often necessary to ensure you drink enough fluid while also getting the calories and electrolytes you need. For longer efforts, you may also need to prepare “hourly” fuel bags with dry powder that you can carry and mix as you go. It’s also wise to carry some extra electrolytes, just in case.

Hopefully, this article helps you decide whether you are a “water drinker” or a “drink drinker”. If you’re unsure, call us — we’ll be happy to talk it through with you.