Prehydrating for the DCM

stevieward

Hi

Im just looking for any tips on prehydrating for this week in the run on Monday. This is all very new for me. For my LTR's i had just been drinking water but should i be stepping it up to something better? Lucozade sport or something else?

Thanks

How Strange

IMO, prehydration is a term dreamt up by marketing companies to sell sports drinks.

I'd say drink water consistently this week, about 1.5 - 2 litres each day. Keep a bottle with you so you can monitor how much you're drinking. Personally I can't drink more than 2L but some people can drink 3L. Avoid or definitely restrict alcohol and cut back on coffee as it is a diuretic so it dehydrates you.

Keep the lucozade sport for during the race and afterwards.

tunney

Last thing you want to be doing is drinking a sports drink more than 10-15 minutes before a race.
All you do is play havoc with your blood sugar. All marketing b0ll0cks.

if you are really really worrried about prehydrating - drink some dioralyte, get it in your chemist, tastes like cat piss but it hydrates you (blackcurrant is the least foul IMHO)

RacoonQueen

It's not prehydrating so much as just making sure you're adequately hydrated if you've been training for months you'll have been aware of your hydration levels. Clear urine at all times speaks volumes and if your urin is clear or next to clear in the mornings you know you're on the right track.

TFBubendorfer

You're human, not a camel. Our bodies don't store water. In fact, drinking a lot of water will only flush electrolytes out of your body.

Don't fall for the marketing BS.

sideswipe

I'm very new to running, my first and only other race was the Dublin half, I found I drank too much and had to stop twice for P**s stops which was frustrating, I was also amazed at the amount of people doin the same. When do people think you should stop drinking before the race? I think I've since read that you should stop drinking 2 hours before and then take a drink 15 mins before the gun, would experianced runners agree with this?

tunney

Go while you run.

stevieward

im more concerned with getting the electrolytes into my body :-)

menoscemo

I can't see the prehydrating thing being a problem. There will be 10 water stations and something like 3 or 4 will have sports drinks at them...surely drinking as you need it while running is more important than drinking loads before the race.

RJC

tunney wrote: »

Go while you run.

I had read about this before in the 'Lore of Running' and I know Chrissie Wellington has mentioned it.

I was out last night in the rain on a final LSR. At about mile 10.5 (of 12) I felt the urge and as it was pitch dark I decided to give it a try (just in case I'm making great time next week!)

Nothing. Couldn't go. Stage fright?

for any first timers I would say that I always go during training runs but have only ever gone in a marathon in the last 6 miles as a mental weakness (as opposed to a bladder weakness).

plodder

menoscemo wrote: »

I can't see the prehydrating thing being a problem. There will be 10 water stations and something like 3 or 4 will have sports drinks at them...surely drinking as you need it while running is more important than drinking loads before the race.

You want to start properly hydrated though to give yourself any chance of performing well. I agree with the others, hydration requires water, nothing else.

Another thing is if you are going to be eating more carbohydrates than normal over the last day or two, be prepared to take on more water with it, because storing glycogen requires more water, independent of the body's other needs.

Use the "urine colour" test to judge it. If the colour is fairly pale, then you're probably well tanked up. Also sip small amounts over the days beforehand, to give your body the chance to get rid of any excess. Drinking large quantities at a time could create a risk of diluting the electrolyte levels.

tunney

plodder wrote: »

You want to start properly hydrated though to give yourself any chance of performing well. I agree with the others, hydration requires water, nothing else.

Technically not true.

plodder

tunney wrote: »

Technically not true.

Which part isn't true?

eliwallach

sideswipe wrote: »

I think I've since read that you should stop drinking 2 hours before and then take a drink 15 mins before the gun, would experianced runners agree with this?

I've heard that too.
And it's probably sound advice.

My experience from last year:
Drank water ad naseum for the 3 days before the marathon, continuing the night before the marathon. The morning of the marathon I drank 750ml 2 hr before the start. I spent the hour before the marathon basically queing up outside the portaloos (3 different occassions!). And then had to take one final leek through the railings onto Fitzwillam Sq. (although that final leek was prob nerve-induced). Lesson learned - you can over-do it on the hydrating.

On LSR in the past few weeks (20 miles), I didn't pay too much heed to my hydration the day/night before. Of course alcohol & coffee were a no-no, and I would drink a glass (400ml?) of water before going to bed. Before the run the following morning I only took about 200ml on board and then set off on my run.
So why was I hydrating like a lunatic for the 3 days before the marathon and only casually having a glass of water the night before a 20mile run? Answer: sometimes you can hear/read too much nonsense.
Your LSRs were done to prepare you for the marathon and the preparation you undertook for your LSRs should be replicated for the marathon. At this stage everyone should be familiar with what works for them, else you haven't been preparing properly.

IMHO :rolleyes:.

menoscemo

plodder wrote: »

You want to start properly hydrated though to give yourself any chance of performing well.

I just mean there is nothing special you would have to do before other than be normally hydrated....it is not like drinking loads before the race will do you any good. I certainly don't want to have to have a pit stop.

average_runner

I think its waht works for you really.

A friend of mine would drink around 8 litres of water the day before and just have one drink the morning before the race. It works well for him his is a sub 2:50 runner!

I natuarally drinks load of water anyhow, everyday. But the day before it will have a litre of luzoade sport, and then maybe 750 ml that morning of it but stop 30-40 mins before the run!


Did end up pissing in phoenix park but think that was nerves!!

Condo131

I agree with most of the experienced posters. Ideally, I recommend increasing your water intake 9 to 10 days beforehand (I know we've only a week to go, but it's the next 4 or 5 days that are critical).

Drink water in small amounts and often, rather than, say, a half-litre at a time. From Thurs or so, you could take an electrolyte drink. I use one of the powders you get in the health/sports shops and use a well diluted mix.

If you are carboloading - it will NOT work, if you're not hydrating properly.

Beware of drinking too much at a time. If you overdo it, you risk Hyponatremia, where the electrolytes are flushed from the body. Read this article on hydration. This is another good article. There is a colour chart on the doc to compare with. One of the girls in our club was hospitalised on account of this after finishing a marathon and was kept in for 6 or 7 hours.

If you've hydrated properly beforehand, other than whatever you have with breakfast, all you need on the day is to take a little bit of water about 15 mins before the start - any earlier and you'll need to relieve yourself before the start.

During the run, your urinary system goes into a sort of recycle mode and you shouldn't have to stop to urinate during the run - Unless you have overloaded that morning.

While on the run, all you'll need, again providing you've hydrated properly, is a few sips to keep your mouth and throat moist. If you drink too much at each station, it will just slosh around in your stomach. You might also want to think about taking water at the last water station - it might not do you any more good before you finish, so ask yourself if you really need it?

The IMMDA guidlines recommend, for a sub-4 marathon, drinking 10-12mL/20 mins - so about 10mL every water station. Have a look at a small bottle and see how little 10mL is. If you're taking more than that, it's unlikely to do you any good.

Apart from actually taking water on board, your strategy at water stations can have a big bearing on your overall time. Most people head for the first water table, so there's a crowd bunched there. I prefer, where possible to look further on and try to make eye contact with one of the helpers, maybe even gesture to them, then grab the water container - hate cups! - and continue running, without breaking stride. You can save minutes with this strategy.

Sub430

Condo131 wrote: »

The IMMDA guidlines recommend, for a sub-4 marathon, drinking 10-12mL/20 mins - so about 10mL every water station. Have a look at a small bottle and see how little 10mL is. If you're taking more than that, it's unlikely to do you any good.

From your link Condo


It looks like it's 10-12 fluid ounces every 20 mins? i.e 295-355 ml

RJC

Yes,

Looking at that table a sub-4 hour runner should be slurping down 4 litres of liquids in a race. That's a full lucozade sport every 30 minutes. I think I could stretch to 1 bottle an hour but 1 every half an hour seems like a lot.

HardyEustace

When I look at these reports I often wonder what temperature the training/races are carried out. It's much cooler here than a lot of places.

Kissy Lips

hydration on any given day comes from what you have drank 1-2 days previously.

Condo131

Sub430 wrote: »

From your link Condo


It looks like it's 10-12 fluid ounces every 20 mins? i.e 295-355 ml

Duh! I forgot the Yanks still operate in imperial - no wonder they crashed the Lunar Lander!

So...from the article I quoted (but didn't read fully! :o:o), for sub 4 they recommend 1 to 1.25l/hr. That's a LOT of water, imho.

Personally, I wouldn't expect to consume anywhere near that amount in a marathon in this country. With a 500ml bottle: I take two swigs, maybe 3. Then pur some water on my lower arms/wrists, a little on my thighs, and, assuming a warm day, some over my head - not too much, or it runs down your back. If there's any left then, another swig and chuck it away, but it usually wouldn't be fully empty.

scottreynolds

Condo131 wrote: »

Duh! I forgot the Yanks still operate in imperial - no wonder they crashed the Lunar Lander!

Personally I'm gutted you figured that out I would love to have seen you with your teaspoon saying to the helpers, "No I don't need more just fill the teaspoon" ....

TFBubendorfer

Kissy Lips wrote: »

hydration on any given day comes from what you have drank 1-2 days previously.

Sorry, but that is nonsense

Kissy Lips

TFBubendorfer wrote: »

Sorry, but that is nonsense

No, it is not.

ir666

Stopping for a leak in the park is time consuming and distracting.

Therefore have a sip or two with breakfast and stay away from gulping or "prehydrating" with any stuff on the morning of the race.

There are going to be TEN water stations.

4 or 5 pit stops for water is plenty depending on weather on the day etc ........... and it wont be too hot I reckon.

stevieward

Condo131 wrote: »

Drink water in small amounts and often, rather than, say, a half-litre at a time. From Thurs or so, you could take an electrolyte drink. I use one of the powders you get in the health/sports shops and use a well diluted mix.

.

thats what im looking for.. the name of an electrolyte drink..

average_runner

The person is right and wrong!

Your hydration does come from the previous days but if you dont hydrate thru the marathon you will be in a bad way!!

plodder

On the dehydration vs hyponatraemia dilemma ...

I still believe it's better to slightly over-do hydration in the day or two before the marathon, rather than to slightly under-do it (and I suspect a lot of people do under-do it). If you have normally functioning kidneys, the body will excrete a reasonable excess amount of water, in order to keep the sodium concentration normal. So, you're not going to be flushing the sodium down the toilet. And since you lose a lot more sodium through sweat than urine, (exertional) hyponatraemia only becomes a problem if you take on too much water during the race, without taking on an appropriate amount of sodium as well.

Though I agree it makes sense to cut the water down a couple of hours before the race. Needing to pee after the gun goes off, is not helpful either.

TFBubendorfer

average_runner wrote: »

The person is right and wrong!
Your hydration does come from the previous days but if you dont hydrate thru the marathon you will be in a bad way!!

It's one thing to drink enough fluids to make sure you are not dehydrated. That's always a good thing, and even more so before a marathon.

But you can't store excess fluids for 2 days. Sorry, the human body does not work like that.

Condo131

scottreynolds wrote: »

Personally I'm gutted you figured that out I would love to have seen you with your teaspoon saying to the helpers, "No I don't need more just fill the teaspoon" ....

:o:o Had to laugh, picturing the scene!!:D ...and collapses as a pillar of salt [c/w teaspoon] (due to dehydration) long before the finish!:eek:

toomuchdetail

Not sure if DCM is for me this year for various reason but am curious on the hydration :
Have traditionally tried loading on gels and isotonics prior to halfs/tri's but mostly felt sick particularly on the swim . Are the more experienced guys out there telling me what I think in that that this is a waste of time ?
Probably fell for the marketing hype on the Isotonics but are carbo drinks in the same category ? Do either have a place in preperation in either Tri's/Half or even full marathons or am I comparing apples with oranges ?
Took 3 ltrs in the hour before a Tri in Ballina and left most of it on the bottom on the Moy.
Agree on the electrolyte drinks as I have found these beneficial.

TFBubendorfer

toomuchdetail wrote: »

Took 3 ltrs in the hour before a Tri in Ballina and left most of it on the bottom on the Moy.

3 liters in an hour????? Are you serious?
Try half a litre next time.

toomuchdetail

3ltrs in an hour was a valuable lesson, its not like cramming for an exam !!
First year doing anything serious so I took all the carbo loading advice to the extreme on several occasions,
Found a level I am reasonably comfortable at but still have issues on the gels particularly on the half marathons but as per first post , not sure if I really need them .