"Pre-Race Tips for Race Day Success" Report - Download Your FREE Copy Here!- You only require sports drinks during runs exceeding one hour or when running at high intensity in hot or humid conditions. During shorter or less intense exertions, drinking water is sufficient.
- Research consistently shows that runners who consume sports drinks during long or hard runs outperform those who drink water. Sport drinks provide both carbohydrates and electrolytes for easy absorption.
- Familiarize yourself with the sport drink and flavour that will be available at water or aid stations on race day. Practice drinking it during your runs before the race. Race day is not a good time to discover how your stomach reacts to a new drink.
- One gulp of drink on the run is about two ounces.
- If you’d like to save money, you can easily prepare your own sports drink. Two recipes:
- Three cups water, 1 cup unsweetened fruit juice, a pinch of salt. Mix together and refrigerate.
- Two quarts (8 cups) water, ½ tsp salt, ½ cup sugar, one packet unsweetened Kool-Aid mix for flavouring.
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