When to drink, how much to sip and why hydration starts the day before your race — a simple plan for race week.
Hydration starts the day before the race, not at the start line. Drink water steadily through the day prior, and have 400 to 600ml about two hours before gun time so your body has time to absorb it.
On the course, sip at every station rather than gulping at one. For a family 5K pace, water is plenty; save the sports drink for runs over an hour. After the finish, keep sipping while you stretch — and celebrate with the festival juice bar.
