With Friday's America's Mile forecast pushing into the high-80s, hydration is the difference between a strong race and a rough one. Here's how to prep your body for the heat before you hit the start line.
Hydrate Often
With temperatures expected to be in the high-80s on Friday, aim for 8 ounces of water every 15 to 20 minutes throughout the day, not just an hour before your race. Consistent, small amounts of water helps your body hydrated without overwhelming your stomach.
Sip Slowly
Avoid chugging large quantities all at once. Sipping steadily throughout the day helps your body actually absorb the fluids instead of flushing them right back out.
Signs of Dehydration
Dizziness, dry mouth, headaches, and muscle cramps are just a few early symptoms of dehydration. Catching these signs early gives you time to adjust before they affect your race.
Slow Down
With America's Mile just two days out, this is about your pace on Friday, not your training. Give yourself permission to run a bit slower than goal pace in the heat and humidity, since pushing too hard in these conditions raises the risk of dehydration and heat stress.
Electrolytes, Electrolytes, Electrolytes
With race day two days away, this is your last window to load up. Add electrolytes to your water today and tomorrow so your body has the sodium and potassium on board to handle the high heat during Friday's race.
Keep Hydrating!
Don't stop hydrating once you cross the finish line. Replacing fluids and electrolytes post-race is just as important, especially with the heat sticking around through the evening. Water stations will be available at both the start and finish lines, so take advantage of them before and after you run.
Your Friday self will thank you for what you do today. Don't wait until the start line to think about hydration, start prepping now.
About P3R
P3R is the region’s go-to premier sporting event and experience expert. While best known for the annual DICK’S Sporting Goods Pittsburgh Marathon, P3R organizes up to 20 major events every year. With a rich history of working with top-tier clients such as the Pittsburgh Steelers, UPMC Hillman Cancer Center, the Pittsburgh Penguins, the National Senior Games, and more, P3R brings operational excellence to every aspect of event planning and execution. As part of P3R’s non-profit mission to inspire any and all to MOVE with us, we provide premium event experiences and robust programming - including the Run for a Reason Charity Program, award-winning Kids of STEEL program, Pittsburgh Corporate Challenge, RUN Varsity, and more - that engage everyone in the Western Pennsylvania