{"id":1320,"date":"2025-07-27T20:31:43","date_gmt":"2025-07-27T14:31:43","guid":{"rendered":"https:\/\/blog.iceman.com\/?p=1320"},"modified":"2025-07-27T20:32:34","modified_gmt":"2025-07-27T14:32:34","slug":"fueling-hydration-strategies-for-men-vs-womenbecause-just-eat-a-gel-every-45-minutes-doesnt-cut-it-for-everyone","status":"publish","type":"post","link":"https:\/\/blog.iceman.com\/index.php\/2025\/07\/27\/fueling-hydration-strategies-for-men-vs-womenbecause-just-eat-a-gel-every-45-minutes-doesnt-cut-it-for-everyone\/","title":{"rendered":"Fueling &amp; Hydration Strategies for Men vs. Women.  Because \u201cjust eat a gel every 45 minutes\u201d doesn\u2019t cut it for everyone."},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to prepping for Iceman\u2014a 30-mile grind through cold air, punchy climbs, and trail traffic\u2014it\u2019s tempting to think there\u2019s a one-size-fits-all fueling plan. But here\u2019s the truth:&nbsp;<strong>men and women often have different fueling and hydration needs<\/strong>, especially in colder weather and under race-day intensity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body\u2019s physiology\u2014not just your weight or fitness\u2014plays a major role in how you use fuel, when you should eat, and how much fluid and electrolytes you actually need. So let\u2019s break it down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Women: Fueling Around Hormones and Cold Stress<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Women tend to burn a higher percentage of fat at rest and during lower-intensity exercise, which can&nbsp;<em>sound<\/em>&nbsp;like an advantage\u2014but it can also lead to under-fueling if you&#8217;re not matching your carbohydrate needs when the intensity spikes (like it does on Iceman\u2019s hills).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key considerations for women racing Iceman:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>In the luteal phase<\/strong>\u00a0(the 10\u201314 days before your period), your core temp runs higher, your metabolism ramps up, and your body becomes slightly less efficient at using carbohydrates. You\u2019ll need\u00a0<strong>more total calories and more hydration<\/strong>, especially in the cold.<\/li>\n\n\n\n<li class=\"\"><strong>Pre-ride meals<\/strong>\u00a0should include more easily digestible carbs (toast, oatmeal, rice cakes) and be eaten 60\u201390 minutes before race start.<\/li>\n\n\n\n<li class=\"\"><strong>On course:<\/strong>\u00a0Aim for 40\u201360g of carbs per hour from gels, chews, or drink mix. Women often tolerate\u00a0<em>liquid carbs<\/em>better, especially in the cold when blood flow to the gut can slow digestion. The exception to this rule would be if you plan on being on course longer than two hours. \u00a0Then it would be wise to include some protein and fat to help sustain your efforts.<\/li>\n\n\n\n<li class=\"\"><strong>Hydration:<\/strong>\u00a0Women tend to have lower sweat rates but higher sodium losses per liter. Even if you\u2019re not drenched,\u00a0<strong>don\u2019t skimp on electrolytes<\/strong>. Use a drink mix with ~300\u2013500mg sodium per bottle, even in 40-degree weather.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Men: Higher Carb Utilization, Higher Fluid Turnover<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Men generally rely more heavily on glycogen (stored carbs) during exercise, especially at higher intensities. That\u2019s great for performance, but it means&nbsp;<strong>you need to stay ahead on fueling or you\u2019ll hit the wall hard<\/strong>\u2014especially in a race like Iceman that starts fast and gets harder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key considerations for men racing Iceman:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>Pre-ride fuel<\/strong>\u00a0should include 60\u201390g of carbs if you\u2019re eating 90 minutes before race start\u2014think bagel + banana + electrolyte drink.<\/li>\n\n\n\n<li class=\"\"><strong>On course:<\/strong>\u00a0You can typically handle\u00a060<strong>\u201390g of carbs per hour<\/strong>\u00a0if trained for it, but it needs to be practiced. Don\u2019t attempt a new fueling plan on race day. And don\u2019t rely on one bottle of water and a gel. That\u2019s how bonks happen.<\/li>\n\n\n\n<li class=\"\"><strong>Hydration:<\/strong>\u00a0Men often sweat more, even in the cold, and lose fluid faster. That doesn\u2019t mean guzzling water\u2014<strong>it means using fluids that contain sodium<\/strong>\u00a0(500\u2013700mg per bottle) to maintain performance without overhydrating.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What About Cold Weather?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cold complicates everything. Your thirst drive goes down, your gut slows, and your hands stop cooperating with wrappers and zippers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No matter your gender:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>Warm your bottles<\/strong>\u00a0if it\u2019s freezing\u2014cold drink mix is unappealing when your core temp is already low.<\/li>\n\n\n\n<li class=\"\"><strong>Set reminders to eat.<\/strong>\u00a0You won\u2019t feel as hungry in the cold, but the energy demand is still there.<\/li>\n\n\n\n<li class=\"\"><strong>Stick with what you\u2019ve trained with.<\/strong>\u00a0Nothing new on race day\u2014not even if your buddy swears by that maple syrup pouch or beet gel.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bottom Line: Fueling Isn&#8217;t Gender-Neutral<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to feel strong from start to finish at Iceman, you\u2019ve got to practice a plan that works for&nbsp;<em>your<\/em>&nbsp;physiology\u2014not just the generic race advice floating around.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And remember: smart fueling isn\u2019t just about carbs and bottles. It\u2019s about showing up to the start line&nbsp;<em>ready<\/em>\u2014with your gut trained, your blood sugar stable, and your head clear. Because once you hit the singletrack, it\u2019s full focus.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Gina Render is a certified Performance Nutrition Coach\u00a0that works with a variety of athletes and active individuals both locally and remotely to help them meet their goals. As a wife, mom of two teens avid mountain biker, and strength athlete, she understands the demands that come with balancing life and sport. From sport-specific fueling to general nutrition, she&#8217;s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to prepping for Iceman\u2014a 30-mile grind through cold air, punchy climbs, and trail traffic\u2014it\u2019s tempting to think there\u2019s a one-size-fits-all fueling plan. But here\u2019s the truth:&nbsp;men and women often have different fueling and hydration needs, especially in colder weather and under race-day intensity. Your body\u2019s physiology\u2014not just your weight or fitness\u2014plays a &hellip; <a href=\"https:\/\/blog.iceman.com\/index.php\/2025\/07\/27\/fueling-hydration-strategies-for-men-vs-womenbecause-just-eat-a-gel-every-45-minutes-doesnt-cut-it-for-everyone\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Fueling &amp; Hydration Strategies for Men vs. Women.  Because \u201cjust eat a gel every 45 minutes\u201d doesn\u2019t cut it for everyone.&#8221;<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[207,1],"tags":[69,165,72,139,179,141],"class_list":["post-1320","post","type-post","status-publish","format-standard","hentry","category-fuel-flow","category-uncategorized","tag-iceman","tag-iceman-cometh-challenge","tag-kalkaska","tag-training","tag-training-tips","tag-traverse-city"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/comments?post=1320"}],"version-history":[{"count":4,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1320\/revisions"}],"predecessor-version":[{"id":1324,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1320\/revisions\/1324"}],"wp:attachment":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/media?parent=1320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/categories?post=1320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/tags?post=1320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}