During exercise it is important to stay hydrated. One of two main causes of fatigue during prolonged exercise is a loss of fluid (dehydration).
Dehydration greater than just 2% of your body weight can have a negative effect on 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 – you should aim to consume two litres of water every day but dependent on your sweat rate your further fluid requirements will differ.
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 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.
Weigh yourself before and after a training session to see how much fluid you are losing in sweat during a training session.
Lucozade Sport will keep you hydrated before, during and after training sessions or on race day but will also provide 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, taking on fluid at the right time can help you keep your performance at its peak.