AVOID GETTING AN IV ON RACE DAY!

5/5/2009

STEP 1 – PREVENT DEHYDRATION:

• Maintain proper hydration starting at least one week prior to the race or event.

• Choose a sports drink, such as, CeraSport or CeraSport EX1 with a very low osmolarity of <150 mOsm.

  CeraSport & CeraSport EX1 Benefits:
  *Maintains hydration
  *Restores fluid and electrolytes
  *Provides quick and sustained hydration
  through a mixed-chain carbohydrate
  *Corrects acidosis

• All beverages consumed prior to a race on race day should have an osmolarity that is <300mOsm or <6% carbohydrate. This equates to 8 grams of carbohydrate per 100 mL.

• When consuming gels or other solid foods during a race make it a point to drink an adequate amount of water.  Drinking water will help to ensure optimal absorption, and help to avoid possible negative GI consequences.

• Stay hydrated during the race.  It is recommended to consume 4-8 ounces every 15 to 20 minutes when exercising for more than one hour.

• Drink enough to feel strong, and have light-colored urine flow every 2 to 3 hours (frequently).

• Drink before you feel thirsty!

By Tracy Stalker, MS, NCSF-CPT

www.cerasport.com

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