A 5k run isn't long when compared to a marathon or even a 10k, but it is still important to properly hydrate yourself before you run. You'll exert yourself even on a short run, and if your body doesn't have enough fluids, you risk cramps or other injury, and your performance will be less than your best.
Instructions
1. Start early. To ensure that your body has enough fluids, it's important to begin to hydrate in the days before you run a 5k. Drink several glasses of water a day leading up to the run.
2. Judge your own running ability and goals. To a marathon type runner, a 5k is less than a daily workout and hydration during a race in less crucial. Most won't take a drink during a 5k. But if you are a less experienced or are not used to greater distances, you might want to carry a water bottle with you as you run. Water stations are not likely along a 5k course.
3. See how your sweat. You need to replace the fluids you lose when perspiring, so the more you sweat during a 5k the more you need to hydrate.
4. Drink plenty of liquids on race day, but don't put it off until just before the start. Drink water or a sports drink a few hours before the 5k run to hydrate properly, but only a few ounces at the starting line since too much liquid could make you water-logged and slow you down. It takes about 20 to 30 minutes for water to be absorbed by the body.
5. Watch the weather. You'll need to hydrate more for a 5k race in hot or humid weather, but don't forget that you sweat in the cold as well when running, so hydration is important year round.
6. Rehydrate after 45 minutes. If you'll be on the course longer than that be sure to drink some water. This time suggestion also applies to drinking during a workout. Many experts say you must not wait until you are thirsty to drink, believing that by then you have already lost a significant amount of fluids.
Tags: enough fluids, less than, need hydrate, your body