Brooke is a Registered Dietitian Nutritionist and Certified Specialist in Sports Dietetics. You can view more articles and information from Brooke on her website, Bitchin’ Nutrition.
1) Stay hydrated!
Water is the most important nutrient 5K runners can consume on race day. Losing as little as 2% of your body weight leads to impaired athletic performance and cognitive function. Follow these fluid replacement guidelines before, during, and after your training and race to stay hydrated:
• Before Exercise: Two hours prior to exercise consume 16-20 ounces of water and 10-20 minutes prior to exercise consume 7-10 ounces of water.
• During Exercise: Every 15-20 minutes consume 6-8 ounces of water.
• After Exercise: For every pound lost during exercise, 24 ounces of fluid should be consumed to aid in hydration maintenance.