This Sunday, June 12 is the Saskatoon Bridge City Boogie. You don't have a lot of time before the event, so lets make sure you hydrate well leading up to, during, and after your run. Remember, race day isn't the day to try new foods and fluids since you don't know how your body will respond!
Proper hydration will help you perform well, especially if the weather cooperates and stays nice. If on the other hand you are or get dehydrated, you will see a decrease in your performance. Dehydration leads to less oxygen circulating to your muscles, an increased heart rate, decreased sweat rate, and increased core body temperature. This makes exercise seem harder so you tire earlier, and also have trouble concentrating. You're already asking your body to do a lot, so why not provide the fluids it needs?
It's a good idea for athletes to monitor their urine volume and colour - the goal is plenty of pale yellow urine, as opposed to small amounts of dark (like apple juice colour) urine. Keep in mind that your fluid needs are very specific to you and depend on the type of activity, intensity, duration, and the heat/humidity of the environment.
A few keys to keep in mind:
- drink consistently throughout the pre-race week (or days)
- have 2 cups of water 2 hours before the event to top off your fluid and allow time to go to the bathroom
- during your run aim for 150 - 250 ml (about half to 1 cup) of fluid every 15-20 minutes
- drink beyond thirst after your run to make sure you replace your losses.
Have fun!
Steph Wheler
www.nutrishus.com
