Now we all know the importance of proper hydration on a warm summer day especially if you are a runner and it’s race day but very often we get the basics wrong which in turn undermines our performance and leaves us high and dry midway through. So before your next big event take a moment to see you’re not making any of these hydration mistakes. Don’t let these silly errors stop you from crossing the line and follow each hydration tip.
Excessive pre-race drinking
Since it’s only water, more is less seems to be the norm amongst most racers but guess what, excessive pre-race drinks whether water or protein juices isn’t going to lower or water intake later on since the body is not capable of storing any extra liquids.
You’re more likely to end up racing for the restrooms and these mini pit stops will only further slow you down. You’re not a camel so don’t drink like one either. Have your last glass 40-45 minutes before the start.
Carrying drinks with you
Most of us love carrying energy drinks or water bottles while on the run and why not, seems like the most easiest way to stay hydrated without losing speed or time, isn’t it? But carrying those belts and packs are only going to weigh you down.
Most events have water posts setup every few kilometers and while it may only be water or a sports drink you hate, it’s enough to keep you up and running so stop skipping them and leave the bottles at home.
Excessive water intake midway
To prevent dehydration have you been told to gulp down tons of water? While high degree of dehydration does have its own risks, drinking too much in between your runs will leave you tired; feeling bloated and in pain since the body cannot store excess water.
Drink only when you have the urge to. It won’t affect your performance and nor will it leave you at risk of heat stroke etc. and will cover up at least 70-80% of the water content lost through sweat.
Using a new sports drink
If are able to gobble down almost any drink or food well then great, you’ve got nothing to worry about but yes if you’ve got a sensitive tummy that can’t handle every energy drink then your race day is a bad day to try a new one.
Give any new drink 4-5 days trial period and see if your system adjusts to it only then consider it fit for the race day or for now stick to water.
Drinking even during short races
Gulping buckets of water isn’t the secret to a good race especially if you’re race is short. This will only bog you down. Usually up to an hour or 2 of any run can be done without any drinks if your pre-race habits are right but for any run longer than that make sure you stop at water posts and grab a packet.
Here are few expert trips that’ll help you train better