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.
- How to Take Water from Fluid Stops
- Hydration for Runners
- Do I Need to Drink Sports Drinks During My Runs?