- How often should I drink during the race? Should this be different from training? – Michelle
- Is there such a thing called ‘drinking too much’ during the race? I’m afraid of being bloated and I don’t drink. – Roger Ng
- What type of hydration do you intake every day? Do isotonic drinks really make a difference? – Charles Goh
Dear Michelle, Roger, and Charles thank you for the question.
The gist to the questions is, ‘balance.’ We know that drinking too little is hazardous, but drinking too much is also equally dangerous. Thus, reaching the right balance for your body will aid in optimal performance during the race. But how do we know what are these markers? Here are some markers and some hydration tips I believe in:
It is widely accepted that dehydration affects our daily lives. It is not uncommon to experience fatigue if you forget to drink water throughout the day. Water is lost not just when we visit the toilet, but also subconsciously through breathing and perspiration.
Similarly, dehydration has an adverse effect on performance in endurance sport and may reduce an athlete’s performance during training and racing. The effects are further exacerbated by the hot and humid climate in Singapore. There is thus, a strong emphasis on athletes in both schools and clubs to stay well-hydrated.
However, as with all things, consuming fluids in excessive amounts can cause overhydration and lead to dangerous medical conditions. One such medical condition is exercise-associated hyponatremia (EAH), which arises when sodium in the blood is diluted. This, in turn, causes the sodium concentration in the body to drop to dangerously low levels.
In a medical study involving runners who took part in the 2002 Boston marathon, it was found that 13% of the 488 sampled runners experienced EAH during the race. Runners who experience EAH typically report to the medical tents on-site for symptoms such as giddiness, headache, confusion, and, in severe cases, may even collapse or suffer seizures. Thus, the old adage of “drink as much as possible” does not always apply.
1. Optimal Hydration Tips
At the 2015 International Exercise-Associated Hyponatremia Consensus Development Conference, a panel of international experts recommended that runners use thirst as a real-time guide to monitoring hydration.
Drinking according to thirst before, during and immediately following exercise is a safe and effective method to gauge hydration. Consuming sports drinks which contain sodium, such as 100PLUS (the official hydration partner for the Straits Times Run), may attenuate the fall in blood sodium concentrations. However, do not be mistaken as this cannot totally eliminate the risks of EAH – the volume of fluids consumed is more important than the type of fluid. So fret not, if you prefer to drink plain water instead!
2. Behavioral Tips
When at work in the hospital, I keep a bottle of water with me at all times to remind myself to stay hydrated. When I am in the operating theatre and am unable to drink water, I make a conscious effort to drink at least 500ml of water in between each operation. Just by doing so, I feel better in my evening runs. A good guide would be to drink a sufficient amount of water such that your urine is clear.
During a marathon, I consume about 200ml of isotonic sports drink every 20 – 30 min during the 2.5 hours race. Slight dehydration is expected during long races and it is normal for your body weight to be reduced by up to 3%. There is no need to replenish every drop of water lost through sweat!
3. ‘Bonus- Effect’ Tips
A little-known bonus effect of consuming sports drinks containing sweet carbohydrates is that your sports performance may be boosted!
An interesting study evaluated whether rinsing the mouth with a carbohydrate solution alters the performance of competitive cyclists. It was found that by merely rinsing the sweet solution in the mouth, the time-trial performance of the cyclists improved by an average of 1.1%. The hypothesis is that the brain responds to glucose in the mouth and mediates emotional and behavioral responses which are associated with rewarding stimuli. This then stimulates one to perform at a higher capacity.
So, even if you don’t feel like consuming fluids during a race, it would still be a good idea to sip some sports drinks and swirl it in your mouth.
4. Practical Tips
One should get used to consuming sports drinks before a race. I usually stick to one particular brand of sports drink that I like and use it throughout my entire training cycle and the race. This eliminates any potential surprises on race day. If you already know which drinks will be given out at the hydration booths during the race, be sure to try them out in your training runs to avoid having an upset stomach during the race.
As a 100PLUS Ambassador myself, my preference is for the non-carbonated 100PLUS ACTIVE when I am training and running. The drink is formulated to help rehydrate and replenish electrolytes and minerals. I especially like to enjoy my drink ice-cold for a surge of refreshment during and after my run.
You too, will be able to enjoy ice-cold 100PLUS ACTIVE at the various water points during The Straits Times Run 2018 and Standard Chartered Singapore Marathon 2018! Remember to stay hydrated and drink to the point of thirst!
Edit: For the UA Pacer Run on 2 December 2018, please CLICK HERE to read more!
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To sum up #runONE training plan for the Singapore Marathon, managed to catch up with close to 200 runners in their final preps for the #SCSM2018 next week! Joined @100plus_singapore to share about hydration tips and got in a 12km run with the pace groups led by @runningdepartment. All the best to everyone gunning for the your personal best next weekend! Look out for tomorrow's article on The Sunday Times for some final tips!! #runwithmok #runONE #ONEathlete #newbalanceSG #100PLUSsg Swipe left ⏭️ for more awesome pics!!