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Post by sheriff on Oct 22, 2012 15:15:10 GMT
Is there a right way of doing nutrition and hydration please? I know I don't drink quite enough and stupidly decided that drinking a lot whilst out on Saturday was a good idea. I was then going toilet every 10 -20 minutes.  I have a 10k coming up in 13 days time and know I need to get it right before then. Pre race breakfast is always a cup of squash (about 200 - 250ml) and a bowl of porridge. It does what I need it to do - that is, I'm not hungry during a race and am not gagging for a drink part way through. |
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Post by higgy on Oct 22, 2012 15:52:23 GMT
I think it's a personal thing. For a 10k I'd have porridge for breakfast and the a few drinks of water before the start. I might or might not drink during the run - depends on whether or not I was thirsty. I wouldn't do gels or jelly babies either. But....Sue always takes water on a run and admits it's probably a placebo thing but it helps her. I've also seen 10k start lines littered with Gel wrappers. The thing is to experiment and see what works for you.
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Post by Wino on Oct 22, 2012 17:34:21 GMT
Was only thinking this morning about how much water I should be really drinking on a daily basis as I don't think I drink anywhere near enough. My normal daily routine is a cup of coffee before I go to work then have 1 1/2 Litres of water during the working day followed by either more cups of tea / coffee when I get home so all in all I probably have around 7/8 cups of either tea or coffee per day and 1 1/2Litres of water.......should I be drinking more ?
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Post by maveragejoe on Oct 22, 2012 18:08:02 GMT
2 ltres a day should be fine.
Rule of thumb is,if your urine is clear your not dehydrated,if it isnt clear,Drink some WATER !
and always follow a tea/coffee with a glass of water (soemthing i really need to do myself)
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Post by sheriff on Oct 22, 2012 19:29:57 GMT
Thanks. I have noticed that if I do have water with me, I am more likely to "need" it. There is a water station at 5k at Plymouth 10k. Am planning on not taking a drink with me and just grab some at the water stations.
2 litres should be fine per day. I do drink more if it's hot and /or I'm running.
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Post by maveragejoe on Oct 22, 2012 20:33:05 GMT
Drink as much as you need,if 2lt isnt enough or its hot drink drink drink  |
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Post by penguin on Oct 22, 2012 20:45:41 GMT
You only need to replace what you lose in sweat. That's not going to be a lot running 10k in winter.
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Post by carlos on Oct 23, 2012 14:10:10 GMT
One of the problems is that, if your pee is dark or you feel thirsty, then you're already dehydrated.
When you drink, have little and often, otherwise your body won't absorb the water, it'll go right through.
I did see a formula a while ago, but I can't quite remember it. It might have been...
Bodyweight (in lbs)/3. That figure, in fluid ounces is your ideal maintenance intake.
Obviously if it's hot, or you get a sweat on, then you need to take more in.
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Post by rottenrhon on Oct 23, 2012 15:57:12 GMT
Because I'm a littl weird, in work I have a table that I fill in everyday with how much tea, coffee and water I drink daily. I try to usually sip along from a cup of water.
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Post by higgy on Oct 23, 2012 16:23:56 GMT
The formula I saw was 1 litre. For every 50 pounds of bodyweight. It probly works out the same as. Carlos'. I need to drink proxy 1 lake a day
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