What are some hydration tips for endurance sports?

What are some hydration tips for endurance sports?

Staying hydrated is crucial for endurance sports. Aim to drink water before, during, and after your activity. For events over an hour, consider electrolyte drinks.

How much water should I drink before a marathon?

It's recommended to drink about 16-20 ounces of water 2-3 hours before the marathon, and another 8-10 ounces about 20-30 minutes before the start.

What should I drink during the race?

During the race, you can alternate between water and an electrolyte drink. Aim for about 7-10 ounces every 20 minutes.

What are the signs of dehydration I should watch for?

Signs of dehydration include excessive thirst, dark urine, fatigue, dizziness, and dry mouth. Pay attention to these during your training.

How can I improve my hydration strategy for long training sessions?

To improve your hydration strategy, practice your drinking schedule during training, use electrolyte supplements, and monitor your fluid loss.