Ironman Changed Its On-Course Hydration. Here’s What That Means for You

Ironman has changed its on-course hydration globally. Sounds simple. It’s not.

All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you’ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan.

In this solo episode, I break down exactly what’s changed, how much sodium you’re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences.

Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon.

Chapters & Highlights:

00:00 - Why this Ironman change matters
02:15 - What’s actually changed on course
05:30 - PH1000 explained: sodium without carbs
08:10 - How to calculate sodium per bottle
11:45 - Will this setup work for you?
14:20 - What if you prefer to drink your carbs?
16:00 - Why practising in training is non-negotiable
18:00 - How to build a race plan that actually works

Key Takeaways:

• PH1000 provides 1000mg sodium per litre and zero carbohydrate

• Carbohydrates now come separately via Maurten gels and solids

• Your sweat rate and sodium losses determine whether this works for you

• You may need to be more self-sufficient on race day

• Testing your full race setup in training is essential

Hydration isn’t about what’s on course. It’s about knowing your body and executing with confidence.

If you want help building a personalised race nutrition plan:

Register your interest for the Triathlon Nutrition Academy

Or start with the Triathlon Nutrition Kickstart Course

And if you’re not sure where your current plan stands, download the free Triathlon Nutrition Checklist

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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