Hydration is key when working out and even more important for long workout sets. Below is some advice from a top athlete on how they maintain hydration at times when they are working out over several hours.

One of the more difficult issues with fueling over a long workout is a consumption and carrying strategy. There are many ways to execute a fueling strategy and I have found success through trial and error. You really have to do whatever is most comfortable for you, which only comes through experience and knowing your body.

While biking, I generally carry two water bottles; one with water (which I strongly believe is the most important fuel) and the other with Perpetuem ( a product from Hammer). You want to carry one serving of Perpetuem (or whatever energy fuel you like best) for each hour you would be biking. If I go out for a five hour ride, I put five doses of Perpetuem into a bottle and mix with water. I will then use this one bottle as a fuel source throughout my ride. I interchange the fuel with the regular water bottle so that I have plenty of back-up.

This allows me to stay both hydrated and energized. Thanks to this strategy I had a great workout and never hit the wall.