I’m running a 10k race this weekend. By nature I am very competitive and always want to do as well as possible.
Does anyone out there have advice on how much salt/water/carbs I should consume in the 48hrs before my event?
I’m 5’9.5" tall, about 160 lbs, and I think I can finish in about 38 mins. I don’t think a lot of hydration is required for 10km; in a marathon (or an event demanding a similar effort) I would intake the maximum about of water and carbs I could comfortably consume… Fully loaded on water and carbs I’ll be about 163lbs, slightly dehydrated and on an empty (but comfortable) stomach I’ll be 158lbs.
Is this a serious question? It’s a 38’ race. It’s not really an endurance event. Don’t eat or drink too much. Be well hydrated. Consume a balance of water and electrolytes…as you always should. For the high intensity of this event, less is better. You want your stomach pretty much empty.
Honestly, you could show up down a gel and a few cups of water and be fine.
I don’t think it will make much difference how well hydrated you are 2 days prior. You could start the event slightly dehydrated and be fine even.
Curious about this question as well. I can swing my weight by a few lbs depending on my salt intake on previous days. Presumably, if you start a race retaining extra water, hydration requirements during the race would be lower. Not a big deal for a 10k but for longer races it seems like it could make a difference.
Presumably, if you start a race retaining extra water, hydration requirements during the race would be lower. Not a big deal for a 10k but for longer races it seems like it could make a difference.
you don’t even need water for a 10k, so agree that isn’t a big deal.
I’m lost, your plan is to retain water, (and probably need to find a porta-potty) and run with that extra weight for 26.2 miles to save a few seconds at a water station? Maybe you’re overthinking this a bit…
Presumably, if you start a race retaining extra water, hydration requirements during the race would be lower. Not a big deal for a 10k but for longer races it seems like it could make a difference.
you don’t even need water for a 10k, so agree that isn’t a big deal.
I’m lost, your plan is to retain water, (and probably need to find a porta-potty) and run with that extra weight for 26.2 miles to save a few seconds at a water station? Maybe you’re overthinking this a bit…I was actually thinking it would be better to restrict salt and get to the lowest weight possible and was thinking of it’s applicability to cycling as I don’t run. If, for example, you had a decent hill climb that didn’t happen until 1 or 2 hrs into a race, what’s the optimum hydration level, i.e. how much water weight can you lose before it negatively impacts your power/weight.
I always try to get to the race at my low end of race weight, but I do not do this by limiting liquids or food to the point of being stupid. I just look at the scale, and adjust intake as I do always.
I always try to stay hydrated, not overly so since we are generally dehydrated for not drinking enough.
I race sunday. Will stop eatting my junk food since the taper has started and hope to be spot on my 160 race weight Sunday morning. (I am 6’5")
I never do anything special before any race no matter what the distance. Just try to eat “well” all the time.