Welcome to the exhilarating universe of the Flying Runner, presented by the Marathon Mates! 🏃‍♀️ Hi, it's Tony here from the Flying Runner, welcoming you to Out N Back, your checkpoint for your weekly running adventures. Today, we're focusing on the vital subject of hydration, particularly significant for those training in Queensland's summer heat.

 🌡️ Whether you're gearing up for an early-year marathon or enjoying a long-distance run, maintaining proper hydration is critical. Despite the abundance of online advice, many runners still struggle with it. Tim consistently offers insights on hydration, emphasizing the risks and signs to watch out for, especially during runs.

 However, it's a common query among our podcast audience and the broader running community. Let's explore some fundamental tips for hydration before, during, and after your race.**Pre-Hydration:** Begin your hydration strategy well ahead of race day. I typically start the day before, drinking an additional 600ml of water or hydration fluids.

 Approximately 2-3 hours before the race, consume another 600ml of water or an electrolyte beverage. Add 200-300ml about 15-30 minutes before the race. The goal is to sip these amounts gradually rather than gulping them down. Early race starts and porta-potty conditions can be challenging, but under-hydration is a bigger issue.

**During the Run:** For runs exceeding 45 minutes, fluid intake during the run is crucial. Aim for 200ml of water every 20-30 minutes. In hotter, more humid conditions, or if you have a larger build, you may need more. Many runners carry handheld water bottles, hydration belts, or packs for easy fluid access.

 Staying hydrated during longer runs is essential.**Post-Run:** Replenishing fluids after your run is vital. Some runners weigh themselves before and after to measure fluid loss. Try to sip at least 600ml of water or an electrolyte drink shortly after finishing. Continue hydrating throughout the day, using electrolyte drinks or salt tablets to replace lost sodium and potassium.

 This gradual approach helps your body recover and rehydrate efficiently.Thank you for joining us! We hope these tips assist you in staying hydrated before, during, and after your runs. If you found this information helpful, please like and subscribe wherever you listen to this podcast. Your reviews help others discover us.

 Stay tuned for our next full episode on Friday, where we'll reveal some lesser-known features of your Garmin watch.

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