Don’t forget about Hydration!
So the marathon is on the horizon. Everything has been planned. What about your hydration plan? Laura Clark, our in-house Dietitian (www.lecnutrition.co.uk) gave us great pointers about how to optimise your performance through a hydration strategy.
*Be aware of your fluid losses. How? Weigh yourself before and after exercise. Remember sweat rates change with rising temperature.
*For a week, weigh yourself in the morning. Day to day decreases in mass suggests dehydration. Try to keep it constant.
*Note the colour of your wee! Light straw colour or a light chardonnay is ideal!
Aim to drink 300-600mls of fluid with your pre-exercise meal and an additional 300-500mls in the hour leading up to exercise.
Sports drinks provide carbohydrate stores and hydration.
Aim to consume 1.5L of fluid for every kg of weight lost (hence the earlier maths!)
Don’t exceed this – it can increase sodium levels in the body which =can be dangerous.
Water is great but for stamina events, sports drinks provide a well tolerated and tested mix of hydration, carbohydrate and electrolyte balance.
You are looking at 1 L of fluid replacement.
So great information. You may need to have a few days of preparation first and take it from there. It will really be worth it on the day. It really helped me when I was running long distances.
If you found it useful share and on social media. If you like the sound of this, check out Laura’s site (www.lecnutrition.co.uk) – thanks Laura!
More tips coming!