Whether you’ve chosen a half marathon, full marathon, ultra or an Ironman, integrating the Nix Hydration Biosensor into your training can provide valuable insight into your hydration levels during various workouts. Read more to learn how to incorporate it effectively.
⬢ Understand the Biosensor: Familiarize yourself with the Nix Hydration Biosensor, allow some time to get your device set up and paired to your smart watch.
⬢ Baseline Measurements: Use the biosensor during the beginning of your training to establish your baseline hydration levels.
⬢ Incorporate into Long Runs: As you gradually increase your long run distance every week or every other week it is important to reference the changes in your your Nix data. These runs can help to simulate the marathon distance and build endurance, but also give you a better sense of the fluids and electrolytes you are losing.
⬢ Add to Speed Work: As you integrate intervals, tempo runs, and hill repeats to improve your speed, stamina, and mental toughness we recommend getting a number of different readings with your sensor. Since these sessions vary in intensity and duration you'll often find that your sweat rate and sweat composition will vary from your longer runs.
⬢ Experimentation: Test the biosensor in various conditions, using the Nix Index to guide you. Most importantly you’ll want to use the sensor during different temperatures (and humidity levels). This experimentation helps you understand how your body responds in different scenarios.
⬢ Learn from the Data: Analyze the data collected by the biosensor. Look for patterns and trends in your hydration levels during different types of workouts and environmental conditions (you can filter your workout stats by workout type and Nix Index). You can also export your data so you can share with your coach or nutritionist.
⬢ Check in with yourself: Pay attention to how you feel alongside the biosensor readings. Did the adjustment for your fluid intake and electrolyte consumption result in better performance or recovery? Did you avoid cramping during your workout? It’s important to understand your body's signals regarding hydration both during and after workouts.
⬢ Make Adjustments: Based on biosensor data, make adjustments to your hydration plan. Increase or decrease fluid intake during workouts to maintain optimal hydration levels. Also use your sweat composition to help you identify the right electrolyte supplement for you.
⬢ Hydration Plan Refinement: After you have 4 or more workouts you can begin to refine your overall hydration plan. Adjust pre-workout, in-workout, and post-workout hydration based on the insights gathered.
Remember, while the Nix Hydration Biosensor provides valuable data, it's essential to combine this information with how your body feels and responds. Use the biosensor as a tool to complement your understanding of your hydration needs rather than relying solely on its readings.