Runners don't live on water alone
The key to not dying in the attempt to have a good race may be in the dining room. A few grams of salt can make the difference between good performance and fatigue or injury.
Isn't water enough to hydrate us?
No. Water does not replace electrolytes after an hour of physical activity. From that moment on, it is important to replace what we lose through specialized hydrating drinks that allow us to have energy and prevent ailments.
We consulted with Claudia Cardona, a nutritionist and dietician with a master's degree in sports nutrition, and these are her recommendations for properly hydrating ourselves during a race or long training session:
- Increase salt intake the day before the race
It can be in foods by adding a little more to the preparations: eggs, soups, salads, fruits, avocado, etc. It is also possible to slightly increase the consumption of foods with salt: soda crackers, low-fat cold cuts, donuts, cheese, coastal cheese, canned or smoked foods.
- Take care of hydration in the days before
At least 30ml per kg of body weight (this is very general, consult an expert to know yours). This should be individualized because there are people who sweat more, if possible include 1 bottle of serum (Pedialyte active, Hidraplus 75) per day, 2 days before the event, and on the day of the event before starting at least 1/2 bottle.
- The during
If possible, bring a kangaroo. Otherwise, try to receive hydration at all the supply stations to stay hydrated. It is ideal to consume 400 ml to 800 ml per hour of activity. You can do this in 100 ml sips to avoid gastrointestinal discomfort. It is also important to include salt tablets (chewable or effervescent capsules) to avoid hyponatremia (low sodium). Sodium helps retain fluids, therefore, helping to avoid dehydration.
Drink water, but also take precautions so that heat and dehydration do not prevent you from giving your best on the asphalt.
Cristian Marín - Alternating Current