You’ve probably noticed by now that it is officially race season. If you haven’t…get outside!
That’s not to say that I’m running in a race, but I happen to know a few who are. So when Mary from Fit This Girl asked for a bit of nutrition advice regarding her upcoming marathon in May, I knew I could probably help out a few runners this race season! She’s a personal trainer and coach – so if you have running questions – ask her!
Good nutrition is essential for peak performance and since hydration is just as important as food, I thought I would start there!
- helps produce energy
- helps cool your body down
- helps to transport important nutrients throughout the body
- acts as a cushion – remember our body is made up of a LOT of water
- protects you from becoming dehydrated
When to hydrate?
- drink before, during and after activity
- urine should be pale and almost colorless (the things Nutritionists have to talk about ;))
- signs of dehydration: fatigue, flushed skin, increased body temperature
- you can also weigh yourself before and after to make sure you are replacing lost fluids
What to hydrate with?
- coconut water
- watered down juice (important to note that this will not replace lost sodium)
- sports drinks (with about 6-8% carbohydrates – the glucose in sports drinks is fuel that can be used immediately and the electrolytes replace sodium levels)
- this may seem obvious, but NO SODA! drinks with too much sugar take longer to absorb and can cause cramps, nausea, etc.
How to hydrate during training runs/race day:
- take water or drinks with you on long runs in a camel back, water belts, etc.
- plan water breaks during training runs
- take advantage of water stops during race
**Remember to try out various drinks, methods, etc. during training and not on race day! You never know what your body will or won’t like!
- How to Eat
- Sample Meal Plan
What’s the longest race you’ve ever participated in? I’ve done two half-marathons back in 2007 (?) but go through on and off running phases (currently off but Spring always changes that a bit. :))
What are your hydration tips?