Half-marathon and marathon runners begin hydrating several days before their events--for a 10K, it's not necessary to start that early. Simply make a concerted effort the day before your event to drink at least 8 glasses of water or fluid that are non-diuretic (water, sports drinks or fruit juices--no caffeine or alcohol). Follow with one more glass an hour or two before your race, and you'll be fully hydrated and won't need more than a few sips of water at the aid stations on the course. Drinking from paper cups while on the run is more difficult than it looks. Unless you're planning on walking through the water stops (not recommended if you're going for time), you probably won't swallow more than a couple gulps as you run--most of it will land on your shirt. Not to worry. If you properly hydrate the day before, an ounce or two of fluid at each stop will get you through.
Don't over hydrate
It is possible to over hydrate. Drinking too much water accompanied by excessive sweating can result in a condition called hyponatremia. Hyponatremia is a condition that occurs when the level of sodium in your blood is abnormally low. According to the Mayo clinic, symptoms of hyponatremia include:
- nausea and vomiting
- headache
- confusion
- loss of energy
- fatigue
- restlessness and irritability
- muscle weakness, spasms or cramps
- seizures
- unconsciousness
- coma
Although marathon runners and endurance athletes are more likely to suffer from hyponatremia, beware. Don't flood your system with too much water. How can you tell if you're correctly hydrated? If your urine is pale yellow and clear, your hydration level is good. If your urine is colorless, back off on water consumption a bit. If your urine is dark yellow and odorous, hit the water cooler.
LACE UP and grab a glass!
Assignment for the day: run 25 minutes
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