Nutrition feature: Lucozade Sport will help keep you hydrated before, during and after training sessions or on race day
Aiming to delay the ‘dreaded’ fatigue during running is a priority for all runners. Fatigue is caused by many factors. One of these is the loss of fluid during exercise, known as dehydration.
Dehydration greater than just 2% of your body weight can have a negative effect on endurance exercise performance, so ensure you follow the advice below to optimise your training and race day.
Everyone knows their own body and it is important to practice and experiment when you take on fluids during your training programme to feel what works best for you. On a daily basis aim to consume two litres of fluid every day, but dependent on your sweat rate during exercise you may need a greater fluid intake.
For more information and a way to calculate your own sweat rate head here
Becoming familiar with your sweat rate will help you manage your fluid needs during exercise. Weigh yourself before and after a training session to see how much fluid you are losing in sweat during a training session. Use this to inform your fluid intake for a race. But the first simple rule is drink when you are thirsty both before and during the race.
Try to avoid taking on large amounts of fluid throughout the race. Drinking little and often is a much smarter way to keep hydrated during training sessions and the race.
Lucozade Sport will help keep you hydrated before, during and after training sessions or on race day as well as providing carbohydrates and electrolytes to enhance hydration and help maintain performance during prolonged exercise.
You need determination to take you to your full potential, but that is not enough, you need fluid to keep your performance at its peak.
