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Christine Luff

How Much Should I Drink Before a Race?

By August 14, 2009

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A lot of runners on my team are running the NYC Half-Marathon this weekend and it's going to be a hot one. One of the more popular questions from them this week is, "How much should I drink before the race?"

In the days leading up to a long run or race, it's important to keep hydrating (plain water is fine) throughout the day. You'll know you're well-hydrated if your urine is light yellow.

The morning of the race, you have to make sure you don't overhydrate, so you can avoid having to stop at a port-a-potty during the race. You should drink 16 to 24 oz of (non-caffeinated) fluid 1 hour before your workout or race. Stop drinking after that, and keep emptying your bladder. Drink another 4 to 8 oz of fluid about 10 minutes before you start running, so that you're hydrated when you begin.


December 13, 2012 at 8:26 am
(1) rachylroxxy says:

u should drink 5 16oz of water but not to much water

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