Drink Early And Often
Once the race starts, drink fluids at every aid station, but don’t make the mistake of drinking only water. You’ll want to take in 200mg of sodium and some potassium with every 8-12 oz. of fluid during a race. As long as you’re taking in some kind of electrolyte drink, you’ll avoid the dangerous situation of hyponatremia. Drink at every aid station and even slowing down to drink two cups of fluid, one with electrolyte drink and one with water, or maybe two cups of electrolyte drink. You can also benefit by carrying a water bottle from the start of the race with an electrolyte drink in it or a dissolvable electrolyte tab like Nuun.
This piece first appeared in the August 2012 issue of Competitor magazine.
About The Author:
Sports nutritionist and exercise physiologist Krista Austin, Ph.D, has been a consultant to numerous U.S. Olympic runners and triathletes.