It’s going to be hot at the Montreal half marathon this week-end. Be aware runners of the risk of dehydration and heat exhaustion! To be able to run at your best this Sunday, us, Sports Dietitians, advise you to do those 3 things.
Hydrate properly on Saturday throughout the day, for example take sips of water every two hours, and make sure that your urine stays clear colored.
Start your race day off right by drinking a glass of water when you wake up, and then take sips of water every 30 minutes, but be careful not to drink too much because that can be dangerous and cause hyponatremia.
Last but not the least, during your race, make sure to drink a beverage that contains sodium. No need to run to the store, it is very easy to make a homemade sport drink with 3 simple ingredients: juice, water and salt.
Pearle Nerenberg, MSc., R.D. is Canada's leading expert on hockey nutrition, and author of the book The Nutrition Edge for Hockey Performance. She co-founded and chairs the Hockey Nutrition Network, an international non-profit organization dedicated to linking hockey players with top sports dietitians who have an expertise in hockey nutrition.
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