The upcoming weekend is promising warmer temperatures, over 20 degrees Celsius. This means the risk for dehydration is increasing. Beneath you will find some helpful tips on how to keep yourself cool and hydrated before, under and after the race.
Some good advice is to drink two cups of water and eat something salty a few hours before the Göteborgsvarvet Half Marathon. Once you are at the start area you can drink one to two more cups of water or even more if it is hot outside. Dark urine can be a sign of dehydration. So, when you visit the toilet before the race if it is dark yellow then you need to drink more.
It’s usually enough to drink one cup of water or sport drink every 15-20 minutes. Even if you usually don’t drink during a shorter practice run you still need to drink during a longer run like the Göteborgsvarvet Half Marathon, regardless of the temperature outside.
If you are used to drinking water then continue doing so. Sport drinks contain sugar that gives you extra energy and salt that helps your body absorb the fluids faster and better. Sometimes your stomach can get upset if you are not used to drinking sugary drinks during a long race. Drink what you know your stomach tolerates when you exert yourself. The most important thing is not what you drink but that you drink!
If it is cold/chilly on Saturday, <15 degree, remember to keep warm up until the moment you start. For example, wear a simple windbreaker or rain poncho.
Stop the race if you don’t feel well
If you don’t feel well or get other symptoms like cessation of sweating along with cold skin, heavy breathing, nausea, vomiting, or an uncomfortable feeling/pain in the chest. If you experience any of these stop the race immediately! If it doesn’t feel better five to ten minutes after you’ve stopped the race seek medical attention.
Finish Line- Keep moving
After you’ve crossed the finish line continue to jog lightly or at least walk. If you suddenly stop, blood is pooled in your legs and feet and you can feel dizzy and even pass out.
Don’t try to refill with fluids all at once but of course if you are thirsty then drink, preferably a sport drink that contains salt. If you drink regular water then try to consume salt from another source and don’t forget to treat yourself to a well-deserved banana.
Medical Assistance Along the Course
Göteborgsvarvet Half Marathon has its own medical team that is equipped to take care of everything from blisters to serious emergency illnesses or injuries. We would like you to fill out the information on the back of the race bib including your name, any illnesses, medicine you’re taking, etc. anything that we should be aware of in case of medical treatment. This could be a crucial factor in helping us if you were to need medical attention during the Göteborgsvarvet Half Marathon.