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Make sure you’re fully hydrated before consuming any alcohol. Avoid dehydrating alcoholic drinks for 24 hours before you run.
In the weeks leading up to the event, the colour of your urine is a useful indicator of hydration. Pale straw-coloured water is ideal. During your run, drink when you need to. Don’t take big gulps if you’re not thirsty – you could put yourself in a condition called hyponatremia where your body salts become diluted, possibly causing confusion and vomiting.
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