Past 5k Racing tips on Hydration and Nutrition

Staying hydrated is essential in getting the most out of workouts as well as races. Other than that, one also ought to determine how they will fuel their bodies with regards to achieving success. It might sound quite easy but it is not so. For example, one may think that getting the best water bottles for running does the trick when it comes to hydration. There is more to it, as they need to learn what quantities are recommended under certain conditions.

Past 5k Racing tips on Hydration and Nutrition

Fueling Before and After Workouts

Before Workouts

fueling needs should be based on personal routines. Factors to consider include the duration of the workout and intensity involved. For starters, you should learn your body needs. Know what your body needs when it reacts in certain ways. Since we are all unlike, our bodies react differently. No worries, as with time you will understand the fueling techniques. Shorter workouts might not necessarily need any fueling. Meanwhile, some people get affected by prior fueling and might suffer stomach upsets. When it comes to racing, only those that are over 1.5 miles would require fueling. Shorter races can be run without much consideration to prior food intake.

After Workouts

after workouts, one should take up fluids and have something to eat. The food should strike a balance between modest servings of carbohydrates and proteins. For shorter runs, you can consume and energy drink or bar. As for calories lost during runs, they vary depending on weight. Also, the running and walking have different effects on calories lost during workouts or running. For instance, a person weighing 125 lbs. stands to lose 90 and 71 calories per mile when running and walking respectively.

Hydration and Fueling on the race Day

First, avoid consuming drinks or foods you are unfamiliar with preceding the race. Since running jostles the intestines, introduction of foods unaccustomed to one’s stomach leads to upset. In order to avoid this, practice by eating foods, then running short distances. That way, you will deduce the best foods/drinks to consume before engaging in races. With regards to avoiding digestive issues, even familiar foods should be consumed 2 hours before the race. As for drinks, a few sips about an hour before the race serves hydration needs and avoids staying pressed as you run.

Long Distance vs. 5K Races Nutritional Setting

In the 5K run, your body does not need much of fueling. The 3.1 miles could comfortably utilize what the body naturally stores. However, should you feel you need it, go by what your body insinuates. As for marathons, it would be quite hard to do without fueling. Anything past 13.1 miles calls for some prior food intake. For instance, when you cross the 18-20 miles mark glycogen levels go down. You might therefore begin to lag in pace. To avoid such a scenario, it is imperative that you have the glycogen levels pumped up before the race.

Hydration Advice in General

One should drink when they feel thirsty, and do it in reasonable terms. Drinking too much leads to hyponatremia, a situation where the sodium levels in the blood go below normal levels. Therefore, always listen keenly to what your body is saying. Other factors that determine the amount of fluid uptake are the seasons. During winter, one can survive on less fluids. However, during summer it might get considerably hot. Hence, calling for more fluid uptake, as plenty is lost through sweating.


If it is not clear by now, the body is king with regards to notifications on when to drink and eat. Listening to the cues your body gives will save you from plenty of disasters in the foreseeable feature.

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