Hi all I am in the middle of my marathon training , Trying to improve my re-hydration when running and after my run, but don't no how to work it out , I did 16 miler ,ave 8.20 pace , I lost 3lb in weight , I had 2 gels and drank 500ml of sports drink , is there a set formula to work it out , Regards scooter
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Comments
Generally 1ltr of fluid = 1KG (2.2lb) in weight. Even elite runners are 2% dehydrated at the end of a run. Drink to thirst not a formula
Elite marathoners finish the race in the most dehydrated state compared to all other runners and are often 5-7% lighter at the end of a marathon.
The key message is drink to thirst.
Regard scooter