Nutrition
Erg Hydration Plan
An erg hydration plan manages fluid and sodium for indoor rowing sweat loss. Long pieces and double sessions need more than water alone in heat.
An erg hydration plan covers fluid and sodium for indoor rows where sweat loss is easy to underestimate—cool gyms still dehydrate you over long pieces. Sip water on steady sessions over forty minutes; add electrolytes when doubling sessions or rowing in heat.
Weigh before and after occasional tests to estimate sweat rate.
Common questions
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Should I drink during a 2K test?
Short maximal tests rarely need mid-piece fluids—hydrate in the hours before and rehydrate after based on sweat loss.
Related terms
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