Hydration Tips for the Half-Marathon and 5K
Hydration is an important concern for all athletes, distance runners certainly included. The American College of Sports Medicine (ACSM) has released guidelines to help athletes maintain proper hydration to allow for optimal performance.
The ACSM recommends the importance of adequate hydration before and after exercise. You should aim to drink 3-4 hours before working out to the point where your urine is faint yellow, not entirely clear. Drinking after a race or workout is extremely important as well, again drinking to the point of light-yellow urine is a good guide.
As for what fluids are best, plain water is generally adequate for shorter efforts (less than 1 hour). For longer or more intense exercise, a fluid with electrolytes and calories (Gatorade, Powerade, etc) may be superior. Electrolytes can also be obtained in other forms during workouts such as energy gels, beans, or even salty snacks like peanuts or pretzels. It can be useful to experiment with different fuel strategies before race day so that you know how your digestive system will respond.
In general, remember that hydration is crucial to making your racing experience a successful one. Use these tips as guidelines, not absolutes, and remember that the best way to plan your race-day hydration is to practice during your training runs.
Finally, a brief warning the over hydration can be more dangerous than dehydration. This is especially true for women with small frames, novice runners and slower runners. Our best advice to avoid this is to listen to your body and drink when you are thirsty.
More information about hydration during exercise is available at the ACSM website, www.acsm.org
Exercise Associated Collapse
What is Exercise Associated Collapse?
Exercise associated collapse is one of the most common reasons for which athletes are treated in the medical tent following an endurance event. It is most often caused by low blood pressure which results from dilatation of skin blood vessels and sudden cessation of muscle pumping action after cessation of running activity.
What are the symptoms of exercise associated collapse?
The athlete is unable to stand or walk due to lightheadedness, faintness, dizziness or syncope.
How can I prevent Exercise Associated Collapse?
Some of the measures that you should take are:
- Attempt to continue walking after finishing the event. You could also lie down on a flat surface to maintain good return of blood flow to your heart.
- Before the event, inform the medical personnel about any existing medical conditions and medicines (including over the counter medicines) that you take.
- You should be adequately hydrated and should avoid under or over hydration.
- Seek immediate medical attention if you are not feeling well.