Wine and Dine Half Marathon, I've made a huge effort in focusing on hydration before, during and after races. I had low salt at/after that race and did not feel well at all. After that learning experience here are my hydration tips:
#1 Hydrate early and hydrate often- The day before a race I drink water all day long.
#2 Make sure you know the proper amount of water your body needs daily. Use this as a base for what you should be drinking all the time or AT LEAST before a race. The calculation often used: Your weight (in pounds) divided in half= ounces of water you should drink per day.
#3 During the race- Water belt... I fill one bottle with water and the other with Nuun (I buy it at Fit2Run). Some people don't like to run with the belt, but in Florida, it is a fear of mine to be without water. I then switch between water and electrolytes. I also drink a few sips at the water stations too.
#4 ELECTROLYTES! Not only is hydration key, but electrolytes are as well. Essentially, your body cannot process water, unless it has electrolytes. At 2 or 3 in the afternoon I have 16oz of electrolytes. I prefer Nuun because it is high in electrolytes and low in everything else (sugar). I have another 8oz of Nuun right after dinner.
#5 After the race- Keep drinking water, electrolytes and a nice cold beer to celebrate!
Those are the top 5 things that have helped me with my hydration. Good hydration will help you run better and feel better. HAPPY HYDRATING!
Hydration is KEY to a good race and run. Since the #1 Hydrate early and hydrate often- The day before a race I drink water all day long.
#2 Make sure you know the proper amount of water your body needs daily. Use this as a base for what you should be drinking all the time or AT LEAST before a race. The calculation often used: Your weight (in pounds) divided in half= ounces of water you should drink per day.
#3 During the race- Water belt... I fill one bottle with water and the other with Nuun (I buy it at Fit2Run). Some people don't like to run with the belt, but in Florida, it is a fear of mine to be without water. I then switch between water and electrolytes. I also drink a few sips at the water stations too.
#4 ELECTROLYTES! Not only is hydration key, but electrolytes are as well. Essentially, your body cannot process water, unless it has electrolytes. At 2 or 3 in the afternoon I have 16oz of electrolytes. I prefer Nuun because it is high in electrolytes and low in everything else (sugar). I have another 8oz of Nuun right after dinner.
#5 After the race- Keep drinking water, electrolytes and a nice cold beer to celebrate!
Those are the top 5 things that have helped me with my hydration. Good hydration will help you run better and feel better. HAPPY HYDRATING!