episode 1:hydration knowledge pre race
The 2018 marathon season has fully commenced, and numerous runners will be heading to different race venues. To better serve the public runners and help everyone understand running knowledge, the Yibao Runners Training Camp will provide professional knowledge in various aspects such as hydration, diet, pre-race warm-up, running techniques, strength training, elite advancement, and injury prevention through video explanations, ensuring the safety of running enthusiasts.
To ensure the professionalism and relevance of the explanations, elite runners from the Yibao Dream Team will be invited to appear on camera, not only imparting solid knowledge but also sharing some running insights!
This issue is the first in a series of videos, mainly featuring Yibao Dream Team member Ren Siwu explaining professional knowledge about marathon hydration.
Ren Siwu is a young university student and also a seasoned 'old runner.' In 2015, he achieved the qualification of a national first-level athlete, with a personal best of 2 hours, 30 minutes, and 29 seconds. In March this year, he ranked 6th among Chinese men in the Jinji Lake International Half Marathon, and in the same month, he achieved a good result of 2 hours, 33 minutes, and 35 seconds in the Wuxi Marathon.
In this video, Ren Siwu will explain professional hydration strategies before, during, and after the marathon, helping everyone face the hydration challenges in daily training and marathon events with ease!
Hydrate with 300-500 ml of water 2 hours before the race.
Pre-race hydration is very important for marathons.
Within 2 hours before the race, you need to hydrate with 300-500 ml of water. You can make appropriate adjustments based on the specific temperature, humidity, and race distance. The amount of hydration should not cause a feeling of fullness.
On the day of the race, the first thing to do after waking up is to start hydrating. This is the best time for hydration. Upon arriving at the race venue, go to the restroom before the start to get your body into a state of water metabolism. Then, hydrate with about 200 ml of water, and you can start the race.
Thirst indicates severe dehydration.
Friends, don't worry about going to the restroom after drinking this water, as it won't affect your performance.
For a marathon, the efficiency of water converting into sweat is much faster than into urine. Generally speaking, thirst indicates that the body is already severely dehydrated. Hydrating at this point is too late and will inevitably affect the runner's performance and even their health.