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Q&A: Alternative to Lugging Drinks on Race Day

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Q: Many race sites offer endurance drinks that me sugar sick. Other than lugging my own drinks, is there an alternative on race day? 

A: The main reason to consume sports drinks during a race is to get the carbs and electrolytes your body needs. You need to take in between 30-60 grams of carbs an hour to keep fuel flowing.

Drink to match your sweat rate, and make sure that electrolytes are coming in (specifically sodium) to keep your levels balanced.

If you don't like to drink the sports drinks, then take some sports energy gel with you. Aim for 1-2 energy gel packets an hour and make sure to grab water from the station each time you take a goo. If you find there are not enough electrolytes in the goo for your needs, then add an electrolyte packet into the water at each station.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Beverages, Outdoor Recreation, Running, Race