For years, athletes have looked forward to having Gatorade Endurance available at aid stations to help fuel their Ironman efforts. However, this sports drink has been replaced by a new product called Mortal Hydration. This change will probably require us all to re-evaluate our fueling strategies for these races.
According to Ironman, “To allow athletes time to become accustomed to the new product, Mortal Hydration will be an on-course option in addition to the previous electrolyte options, and will be a completely exclusive on-course product starting with the July event.” ” Sample packs can also be purchased at the Iron Man Goods official store. ”
So, while you can get Mortal Hydration on the course at Ironman events until July, you’ll also have access to a “previous electrolyte option” (presumably Gatorade Endurance).
Gatorade is out, Mortal Hydration is coming to North America’s Ironman and 70.3 races
While any change can be disruptive, this nutritional switch brings with it some changes that athletes need to work towards in training and racing.
Gatorade Endurance provides a blend of carbohydrates (approximately 45 g per bottle) for energy, electrolytes such as sodium and potassium for water balance, and calories to delay fatigue. This nutritional profile was well suited to the extreme endurance demands of Ironman. Mortal Hydration provides a comprehensive profile of essential electrolytes, but doesn’t have as many calories and carbohydrates per serving as found in Gatorade Endurance.
gatorade endurance
First, let’s find out what’s in a 180 calorie bottle of Gatorade Endurance.
- Calories: 180
- Carbs: ~45 g
- Sodium: ~340 mg
- Potassium: ~180 mg
After many years of racing Ironman, like many athletes, most of us have built our nutritional plans around a specific ratio of Gatorade sports drink and used it on the course.
hydration of death
- Calories: 45
- Carbohydrate: 10g
- Sodium: 450mg
- Potassium: 150mg
- Calcium: 20mg
- Magnesium: 25mg
It is important to note that there are also some differences in the delivery methods of various electrolytes.
“Mortal uses sodium citrate rather than sodium chloride like previous products,” says Becca Shepps, founder of Mortal Hydration. “Unlike previous products, we also use magnesium citrate. Citrate is well-documented and tested to be gentle on the gut and help increase water absorption. As with our products, we do not use maltodextrin. Maltodextrin is also an ingredient that can cause severe gastrointestinal upset if ingested.
When it comes to carbohydrate needs, Dr. Shepps says, “It’s important to remember that if carbohydrates aren’t taken with the right electrolytes, they can make dehydration even worse.” “Mortal Hydration is low in carbohydrates to increase electrolyte absorption to replenish the body.”
Stevia, a natural sweetener, is not used in Mortal Hydration to make it a “diet” drink, but rather to encourage athletes to continue drinking the drink due to its sweetness.
Now, Mortal Hydration may help with electrolytes and hydration, but how can athletes overcome the loss of carbohydrates and calories from Gatorade Endurance?
Of course, nutritional needs vary from athlete to athlete, but according to research conducted by the company, “Athletes will need one additional Maurten160 gel for every four bottles of Gatorade Endurance they previously consumed.” One bottle of Mortal Hydration and two Maurten 160 gels provide approximately 90 g of carbohydrates.
Tips for staying hydrated in hot weather from a sports nutritionist
Preparing for the race
We all know that it’s important to train with the nutritional products you’ll use for your race. If you decide you’re more comfortable with an alternative sports drink, load your preferred sports drink on the bike and top up with Mortal Hydration as needed, but use water from the aid station to maintain your preferred You can also mix your drink further. A special needs station is also available for beverage refills.
If you’re preparing for this year’s North American Ironman event, stock up on Mortal Hydration to try it out and plan your fueling plan to cover the rest of your carbohydrate and calorie needs. .
The bottom line is that proper sports nutrition and hydration are absolutely critical for peak performance in endurance races. Creating a detailed personal fueling plan tailored to your body’s specific needs, such as carbohydrates, sodium, and water, should be a priority for all of us.
Angela Nass is a professional triathlete, gravel cyclist, and coach. She holds a master’s degree in physical therapy and exercise science and a bachelor’s degree in health science. Naeth has an extensive background in endurance sports and uses her expertise to help athletes of all levels reach their full potential. For more information, please visit her website at www.angelanaethcoaching.com.
