So in our last race my wife and I where told by an age group winner female expirienced Triathlete that our hidration habits for the day before the race where bad.
Saddly enough at the moment the conversation got another direction and we could never ask her what her drinking schedule was.
Anyone with experience could give me some sort of advice here???
KONA-EXPAT???????? or anyone else???
I have a nice race on Sunday and whant to do everything right this time.;)
Make sure that a day or two before the race that you hydrate so that the pee is almost 100% clear all the time and that you are eating salt. You also may want to eat a bunch of bananas to get the potassium levels up. But most importantly never go into dehydration and load up on the salt at supper. Drink and be merry.
If it helps what I do is 2 days before I drink lots of water and make the pee clear all the time. That involves several trips to the washroom and also the night before I load with lots of salt. More than usual as well as really eat alot of food to fill the digestive system with food to carry me basically till 12pm of race day. It's my method, has worked for the 1/2IMs and IM. Good luck with it.
That seems rude of her :)
I'd say if you were drinking nothing but coffee, that might be bad. Or the reverse, if you were partying/drinking the day before, that would be bad...
The dietary 'standard' for water intake is around 64 oz of water a day. That changes depending on your activity level, sweat rate, and environment.
Figuring out your personal rate of water loss (in conjunction with electrolytes) should be your primary concern. Weighing yourself before and after physical activity will give you an indication of this.
It's good to know what others are doing, and it's even better knowing what your body needs, and keeping mental notes of what works and doesn't.
Hope that helps. Good luck in the race!
-Brandon
2 days before I get 2 of those big gallon (what ever the largest one is) containers of gatorade. I make sure I drink the whole thing (one each per day)...only I dilute it with 1/2 water. So its really like drinking 2 of those a day. Yes I am peeing all day but not much of a difference from normal actually.
Hola Tikal:
What the guys have told you are very true and right...
Now remember no matter how much water you put in is gonna go out with your pee...unless you elevate your sodium intake as well....because in the glomerulus (functional unit of the kidney) sodium retains water...so stays longer in the intravascular compartment of your body....
Now remember that changes in concentrations have to be gentle...or you end up with water overload....
Sports drinks in the other hand are really good aids to keep liquid in...because they have salts...not only sodium, but potassium and magnesioum....so they are of great help.
The pee colour is crucial...is the best objective way to measure your hydration status...body weight can be a little tricky...
If you check the Power Bar web site you can used their hydration calculator...is pretty accurate and easy to use...I used as a test for a 15 k Classic that took place in my city this past sunday...and it really helps....
Best of luck in your upcoming race amigo!!
Peeing clear...have no fear!
I start race week and up my water intake and gatorade intake to but am not excessive.
Two days out I cut back on plain water and drink more gatorade.
The day before i sip most of the day from a bottle of gatorade.
I don't get excessive about it and go by how I feel...don't bloat yourself!
tDB hits on it when he mentions Personal Rate of water loss.
You have to find out what works for you over time and with experience. There is no magic formula. What works for one,may not work for another.
Happy drinking!
Thanks Guys!!!
I´ll let you know how it turns out!
Here is a web app I made for estimating fluid loss.
[url]http://rogercortesi.com/athleticlog/fluidloss.php[/url]
As for drinking in the days before a race I would avoid the hard liquor.