High-tech hydration is boon for athletes

Endurance athlete Mark Cote is a finely tuned physical machine. But still, Cote, 22, of Boston, knows what it's like to become dehydrated. A few years ago, during a long bike ride on a 100-degree day, after consuming only a few ounces of water, Cote found himself in a medic tent after a triathlon.

"Your body just shuts down when you run out of water," said Cote, who has been racing and doing triathlons since he was 10. "It takes you two or three days to recover."

According to the American College of Sports Medicine, lack of fluid can affect physical and mental performance, increase cardiovascular strain, and decrease heat tolerance. Whether you're a weekend warrior or competitive runner, proper hydration is key to a good workout.

Many athletes may prefer a simple water bottle. But portable hydration systems -- belts, backpacks, and waist packs that store water -- are a hands-free way to carry as many as 110 fluid ounces. An avid road cyclist, Cote uses a CamelBak Hydrobak regularly for his long rides. Before hitting the road, he fills it with 50 ounces of sports drink and ice.

Although urban legend has it that the first hydration system for athletes was an IV bag and tube, used while mountain biking, today's products are suitable for sports from snowboarding to adventure racing. Cote even uses his for kite surfing on Boston Harbor, sailing on the winds without needing to return to land for refreshment.

The basic backpack hydration system is a collapsible pouch of water protected by neoprene or other sturdy material, with sternum, waist, and shoulder straps to keep it from shifting. The tube, which reaches down into the reservoir, has a valve at the end to make it simple to drink without having to grapple for access.

"They've certainly come a long way," said Cote. "Older versions had the tube coming out of the back," instead of the top or front, "so it was difficult to get a drink of water."

Cote, who is a student researcher at Massachusetts Institute of Technology's Sports Innovation Lab, is not your average user of hydration systems. A senior in mechanical engineering, he works on product design for equipment used in triathlons and cycling.

"If you're doing any activity over two hours, you need to have 50 or more ounces of fluid on your back," said Cote. "If you'll be using it for summer sports, it should be well-ventilated -- you want something that won't make your back and shoulders sweat too much."

Fit is important, as straps should be padded and not chafe, and if speed is important to you, look for a low-profile pack. "I like a sleek profile that lies close to the back. For safety reasons, a pack with reflective surfaces is good if you're out in the dark," said Cote.

Expect to pay between $50 and $100 for hydration systems, said Dennis Lewon, senior editor of Outside magazine. Top brands include CamelBak, the granddaddy of water systems, as well as Hydrapak, Dakine, and Deuter. For winter climbers or skiers, The North Face even has a battery-operated heated hydration system that keeps water from freezing for at least 20 hours at 15 degrees Fahrenheit.

When you're shopping for a hydration system, you can choose from features such as detachable saddle bags, built-in speakers for MP3 players, rain covers, helmet holders, and bike pump pocket. Women's and children's fit packs are also available.

But for Cote, this is not enough. He's starting his own firm, Freespeed Sports, and will sell an aerodynamic water bottle.

And there are those for whom the old-fashioned water bottle is good enough. Will Kirousis of Tri-Hard, a Boston-area company that specializes in coaching endurance athletes, said that's the option he always chooses. "I'm old school, " said Kirousis, who is a USA Triathlon and USA Cycling Certified Coach. "I prefer simplicity of bottles whether in training or racing."