How To Hydrate In The Days Before Running


Part of preparing to run your best is hydrating beforehand to insure against dehydration during a race. If you provide it with the right elements, your body will do its part and store away essential fluid in your muscles.

Start hydrating about three days before the race to give your system a chance to stock the necessary fluid and electrolytes. That means not only drinking water, but also consuming sports drinks that have been formulated specifically to help balance your system.

Step 1

Condition your body to accept a larger amount of fluids by drinking 6 to 8 ounces every 20 minutes during the day. This not only helps you load fluids into your system, it also gets your body used to the amount and frequency you’ll be drinking during the race. Start when you wake up in the morning and stop an hour to an hour and a half before bedtime.

Step 2

Set your watch or phone alarm to remind you to drink every 15 to 20 minutes. According toRunner’s World you’ll absorb liquid more efficiently by drinking small quantities at frequent intervals. Also, carry your water or a bottle of sports drink with you everywhere so that you don’t have to go looking for something to drink when it’s time or when you get thirsty. Waiting until you’re thirsty will indicate you’re dehydrated.

Step 3

Drink sports drinks during your three day hydration along with water, alternating them so that you’re getting electrolytes and carbohydrates, too, and not over-doing the water. Although your body needs the hydration from water, too much of it will dilute the sodium levels in your blood.

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