Day before marathon trial#
Its best to trial and error what is best for you should you want to go this route and consult with your medical practitioner if you are unsure based on any medical concerns you may have. There are many different hydration, electrolyte replacement powders, drinks and mixes out on the market. Some of the simple signs that you may need to hydrate during your race: Remember that your urine should be a lemonade-like colour, if it’s too dark you may need to up your liquid intake. When it’s a hot day and you are training with more intensity you will sweat more, losing more fluids, so it’s always best to keep hydrated. The general rule here is to drink 1L to 1.5L of fluid for each kilogram of body weight lost during your race.įor a shorter run, say in your training where it could be less that 40 min, you could go without water, but it’s never a bad idea to carry water. This is critical and hydration post-race should never be ignored. Hydrating once you have finished the race: The aim here is to get your fluid levels back to normal and aid with your recovery. It’s better to take smaller amounts in more frequently than trying to drink large quantities infrequently. This can either be water or a sports drink. Hydrating during the race: Drink around 100ml to 200ml of liquid every 20 – 30 minutes while running. It is not ideal to drink a whole lot of water under an hour before your race, as you could end up with many bathroom breaks along the way. Hydrating before a race: Drink 500ml of water or sports drink (with electrolytes and/or carbohydrates) about two hours before your run so you will be well hydrated before you start. Here are some of the guidelines based on the research for runs longer than 45min/1hr – so running a half marathon would apply. Of course plain water works just as well. An easy way to do this is with an electrolyte sports drink. In order to compensate for the loss in minerals through running, you’ll want to focus on replacing potassium and sodium, but magnesium is also an important one. When you run, you sweat, so you lose electrolytes and so your performance may be impacted. The amount of water or other forms of hydration (sports drinks) you consume depends on how long you are running and how much you are sweating.
Day before marathon professional#
So there is no standard recommendation for how much someone should consume but there has been so much research and professional views on this topic where guidelines can be given, which I have applied in my training and racing strategies over the years. Proper hydration while running is critical to optimal performance and general well-being of your body.Įveryone is different so their hydration requirements will be unique to them.
I just wanted to run – do my training, run my race and enjoy the mileage.
When I started running, hydration was not something top of mind.
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