Staying hydrated is crucial for a solid performance. Use these dietitian-approved strategies—on when and what to drink before and during the race—to get it right.
Hydrating the day before a race really shouldn’t differ much from any other day. Baker recommends aiming for that minimum baseline need , plus how much you tend to lose by sweating, especially if you’re exercising or doing a pre-race shakeout run, as many marathoners tend to do. If you’re going to be on your feet while exploring a race expo or other events, you’ll want to make sure you’re on top of your fluid needs as well.
. According to Featherstun, you should start your morning by drinking about 16 ounces of your favorite sports drink with whatever you’re eating two hours before the race.like Boston and New York City tend to, you’ll want to start with 16 ounces four hours before race start, and then again with two hours to go, for 32 ounces total.
If you read 32 ounces and instantly fear you’ll be beelining for the bathroom shortly after you cross the starting line, you’re not alone. However, making sure you’re sipping and not chugging your fluids should help with that, Featherstun says, along with making sure you’re finished and cut yourself off of fluids with about two hours to go before the start.
“Hopefully you won’t have to stop during the race, but that two hours before is usually pretty key [in terms of overall preparation],” she says.Another aspect of figuring out your midrace hydration plan is determining if you’re going to go with the on-course offerings of water and sports drink, or if you’ll carry what you trained with in a
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