With proper nutrition planning, you can maximize your chances for getting a PR, maybe even an age-group award, in your next endurance event. This is not the time to sample a new restaurant or munch on free goodies at the grocery store. In fact, it s best to stay home and eat what you normally eat. Next, drink plenty of water. In fact, you should be drinking plenty of water several days before the event.
Hydration is serious business, especially in the summer.
During an endurance event in the heat, athletes can lose up to 2 liters of fluid per hour or about 2 to 4 pounds of body weight. For every liter of fluid lost, heart rate increases by eight beats per minute and cardiac output drops by 1 liter per minute. Poor performance and if not rectified early in the race by drinking water heat cramps and, even more severe, heat stroke or death. Food for the day before As for food, be sure to eat plenty of carbohydrates the day before the race. What you don t use for energy will be stored as glycogen in the liver and muscles for use during tomorrow s race.