Are you remembering to stay hydrated while training for the Darien Dash later this month? Consider the following tips from the Mayo Clinic when working out and always contact your doctor if you have any concerns.
Before the race - Drink 2 cups (16 ounces) of water 2 to 3 hours before you run. Then drink 1 cup (8 ounces) of water 10 to 20 minutes before a run.
During your run - Drink 1 cup (8 ounces) of fluid every 20 minutes. Sports drinks are a good choice when running longer than 60 minutes as they provide minerals and salts the body loses through sweat. In addition, sports drinks contain carbohydrates, which can help boost endurance.
Following the race - It’s important to start rehydrating. Start with 12 ounces of fluid. In the hours following a marathon, runners should continue to sip on fluids to rehydrate. If you have a chance to weigh yourself, a good rule of thumb is to drink 24 ounces of liquid for each pound lost during the race. Sipping fluids over time maximizes fluid retention and is preferable to drinking large amounts in one sitting.
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