For many athletes, the thirst mechanism can be an unreliable signal to drink. You get so caught up in your activity, you may simply forget to drink water and stay hydrated. Remember, the amount of fluid you need will vary but here are guidelines to follow.
Guidelines for liquid consumption before, during and after a race
Before: Drink two cups (16 ounces) of water two to three hours before the race. Then drink one cup (8 ounces) of water 10 to 20 minutes before a run.
During: Drink one cup (8 ounces) of fluid every 20 minutes during your run. 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.
After: 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 guildline 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.
Signs and symptoms of dehydration
Early signs: Thirst, flushed skin, premature fatigue, increased body temperature, faster breathing and pulse rate, increased perception of effort and decreased exercise capacity.
Later signs: Dizziness, increased weakness and labored breathing with exercise.
If you’re concerned you may be dehydrated, seek medical assistance.
About the author: Allie Wergin is a registered dietitian nutritionist with Mayo Clinic Health System, a network of community-based health care providers committed to health and wellness.
