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Gatorade
During preparation for a race, a runner will gauge what suits them in terms of hydration; Gatorade recommend runners to hydrate two to three hours before exercise. "Active people should aim for at least 250ml of fluid at this time and an additional 125ml 10 to 20 minutes prior to exercising," they advise, adding: "Thirst is not a good indicator of hydration. If you wait until you are thirsty, you are already dehydrated."
Even a 1 per cent loss of body weight through sweat, (1.5lb for an 11 stone runner), can spell trouble. Sports drinks, like Gatorade, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes lost in sweat.
Gatorade suggest weighing yourself before and after long training sessions - if you lose weight, drink more fluids during your workout, while if you gain weight drink less fluids. For more information, visit the fluid calculator at www.gssiweb.org. Endurance athletes have special electrolyte needs. Sodium is important and a sports drink with more sodium is even better to replace the increased sodium losses that can occur during endurance training and competition. Properly formulated sports drinks can make a race feel easier and improve performance.
