HYDRATION TIPS

HYDRATION TIPS FROM 100 PLUS

BEFORE YOUR RUN
= Do not rely on your thirst to drink before the run.
= Hydrate with about 300ml to 400ml 0r 5ml per kg body weight immediately before your run.

DURING YOUR RUN
= Adopt a pattern of consuming small, frequent amounts of fluids during the run.
= An endurance runner may typically drinks between 400ml to 1000ml per hour ( 100ml to 250 ml every 15 mins ), but you should individualise this to your needs through pratice and monitoring during training.

AFTER YOUR RUN
= Continue drinking at regular intervals over 2 to 4 hours after your run to fully re-hydrate.
= Consume about 1.5 times of sweat loss to restore fluid balance.

KEEP HYDRATED!