We’ve partnered up with our presenting sponsor, Bon Secours, to bring you training trips to help you stay healthy while you training for your next race. A few things should be done to help make sure you are fully prepared for your race! One of them is hydration for your next race.

Optimize Hydration to Optimize Performance on Race Day!

Proper hydration is crucial for safety (especially in hot weather) and race performance.  Just like you want to go into the race with proper energy stores from nutrition in the days before an event, it is best to be well hydrated right from the morning of the race.  The only way to do this is to drink extra water the day before the race.  Be sure to drink water with meals and in between meals to provide at least 2-3 liters of water the day before the event.

Despite the party atmosphere of some “pre-race” events, try to resist the temptation to “have a few” the night before an event.  Alcohol is a diuretic and can contribute to dehydration potentially causing a weakened heart pumping, impaired temperature regulation, accelerated fatigue and decreased stamina.  Not what you are hoping for on race day!!

On race day try to roughly follow these hydration guidelines:

Two to Three Hours before the Start of the Race:

Plan to drink about 2 cups of water (the amount in a 16 oz plastic water bottle)

About Fifteen minutes before the Start of the Race:

Try to get in an additional 6-8 oz of additional water (the amount in about a third to half of a 16 oz water bottle.

During the Race:

For Races/events lasting less than 1.5-2 hours, a couple of sips at each water station (or every 15 minutes) during the race should be adequate.  For longer running events, you should consider alternating your water intake with Nuun Endurance to provide a bit more carbohydrate and electrolytes. Nuun Endurance will be at every hydration station on course. Experiment with your tolerance to different drinks at different dilutions during your race training.  Don’t plan to try anything new on race day!!

After the Race:

Even if you don’t feel thirsty, try to drink at least 12-16 ounces of water or Nuun right after you finish the race.  Pay attention to your urine!  Urine that is pale (straw colored) or clear usually indicates a well hydrated state.   Increase your fluid intake if you notice that your urine is darker in color.  Once your post-race water and snack are on board, a celebratory alcoholic drink or two is usually fine.