Back off the booze! Do not consume alcohol in the days before the event - it can lead to dehydration and cause you to overheat. Moreover, alcohol may cause a reduction in muscular blood flow.
Caffeine causes an increase in basal metabolism resulting in an increase of energy demand. With this in mind, we suggest you take low caffeine doses before the event (1 cup of ‘espresso’ or 1-3 ml/kg of caffeine).
Drink adequately but avoid drinking too much: 0,5-1 lt. of water is the ideal amount that can be consumed before the event. In the days before the race it is advisable to drink at least 2lt of water per day - gradual hydration is key. It is essential to drink in small sips; 1-2 glasses of water every 30 min during the race. Do not ignore your thirst.
With temperatures of 20°degrees, it is recommended to perform regular sponge baths and for temperatures below 15° degrees, or in event of wind/rain, bring suitable clothing with you. Regular intake of liquids provides a fundamental contribution to maintain temperature control.
Sweating can cause loss of fluids and minerals, so it is advisable to take 250-300ml of mineral supplements a few hours before the race.
The abuse of supplements can have detrimental effects to the body. Respect the doses recommended by the manufacturers. Use of stimulants is forbidden, and like taurine, may be harmful.
For the morning of the race, it is recommended that you have a light breakfast -carbohydrate-based and eat at least 2 hours before the start.
If you are diabetic, contact your doctor before you run and agree an appropriate diet plan pre and post event with him/her. Along the way remember to take regular snacks/refreshments.
15-20% of runners experience gastrointestinal symptoms during competition - even minor gastrointestinal events are associated with reduced performance. Note that the consumption of sugary drinks, immediately before and during the competition, stimulates gastric emptying and increases the need to go to the toilet.
Taking nonsteroidal anti-inflammatory drugs (NSAIDs) without medical advice can cause serious side effects. If you take any kind of medication, speak to your family doctor before entering/starting the race.
Recovery from physical effort happens within 1-hour after the end of the race. It is helpful to take simple sugars or a reduced degree of carbohydrates after the competition. Do not forget proper hydration, with water and supplements, to restore the body’s natural minerals.
Do not go beyond your limits! If you are tired and you do not feel well or in case of severe pain, stop running. If in the days before the event you have any flu symptoms, especially gastrointestinal, then do not run.