10/17/2025
🏃🏻♀️Ahead of the (half) marathon this weekend, prep is likely going to have been focused around tapering and carb loading.
🍝Hopefully your carb load plan has been more focused on a two or three day load rather than planning on just having a big plate of pasta the night before! (see previous post on carb loading you still have time, since your race is on Sunday!)
🥛An aspect which might be forgotten during your prep phase is hydration! Hydration starts before the race and before you get thirsty! It's important to go into the race well hydrated, otherwise performance can be impacted negatively. Just a 2% change in body weight can start to impair performance!
🧪Two useful tools to assess your hydration status include determining your thirst level, looking at your urine colour and assessing your overnight weight.
Being very thirsty and having very dark, strong smelling urine indicates that you're likely dehydrated and should have a drink.
🍵Choosing drinks with sodium helps the body rehydrate, and if it contains carbohydrates too, like sports drinks, this helps with the carb load phase too!
Check out the last slide for fluid recommendations
