You’ve probably noticed by now that it is officially race season. If you haven’t…get outside!

That’s not to say that I’m running in a race, but I happen to know a few who are. So when Mary from Fit This Girl asked for a bit of nutrition advice regarding her upcoming marathon in May, I knew I could probably help out a few runners this race season! She’s a personal trainer and coach – so if you have running questions – ask her!

Good nutrition is essential for peak performance and since hydration is just as important as food, I thought I would start there!

Why hydrate?

• helps produce energy
• helps cool your body down
• helps to transport important nutrients throughout the body
• acts as a cushion – remember our body is made up of a LOT of water
• protects you from becoming dehydrated

When to hydrate?

• drink before, during and after activity
• urine should be pale and almost colorless (the things Nutritionists have to talk about )
• signs of dehydration: fatigue, flushed skin, increased body temperature
• you can also weigh yourself before and after to make sure you are replacing lost fluids

What to hydrate with?

• water
• coconut water
• watered down juice (important to note that this will not replace lost sodium)
• sports drinks (with about 6-8% carbohydrates – the glucose in sports drinks is fuel that can be used immediately and the electrolytes replace sodium levels)
• this may seem obvious, but NO SODA! drinks with too much sugar take longer to absorb and can cause cramps, nausea, etc.

How to hydrate during training runs/race day:

• take water or drinks with you on long runs in a camel back, water belts, etc.
• plan water breaks during training runs
• take advantage of water stops during race

**Remember to try out various drinks, methods, etc. during training and not on race day! You never know what your body will or won’t like!

Up Next:

• How to Eat
• Sample Meal Plan

What’s the longest race you’ve ever participated in? I’ve done two half-marathons back in 2007 (?) but go through on and off running phases (currently off but Spring always changes that a bit. )

What are your hydration tips?