When attending the first races, it is common for beginners to feel apprehensive about the details of the event, such as chip withdrawal, start time, where to park etc. Another moment considered “strange” by novices is the passage through the hydration posts.
It is a fact that fluid intake is critical, especially in a competition. However, calm will also be helpful when quenching your thirst, ensuring the success of your participation. “There is not much secret for this moment. Usually people get scared, and that’s not the right attitude.
The runner has to be smart, to see at which post on the hydration path there are fewer people, less mess. The danger is to drown and end up disrupting your race and that of another teammate .
Other important tips can also prevent accidents. When you can get your glass of water, it is not recommended to open it all the way, but just make a hole, preventing the runner from taking a shower and getting your clothes and even your shoes too wet.
This also reduces the chance that the runner will choke on the water, as enough will come out for a sip. ”
The way you will get rid of your glass is also important. “The runner must also be aware that only a glass of water, even empty, can cause an accident. It is indicated that the cups are thrown on the side of the road, not getting in the way of anyone ”, compels the coach.
The right amount of water
Through studies, it has been recommended that every runner should hydrate every 3 km with only a few sips, not a full glass of water.
Also, it is important that the athlete does not feel thirsty during the competition. “Feeling thirsty during the test shows that the body is suffering because it misses the water.
This sensation should be avoided by taking a few sips of water or isotonic during the competition ”, explains Lopes.
But if there are errors in the race time, the pre and post race moments should also be handled carefully. “Before the tests it is necessary that the runner has a little hydration of water, avoiding thirst in the first few kilometers and generating despair for the arrival of hydration posts,” .
After the test, a simple account can clear up any questions related to hydration.
The athlete can weigh himself before and after the race and the resulting weight difference means the amount of fluid in ml that must be replaced. That is, if the weight difference is 500 mg, a replacement of 500 ml of water or isotonic is required.