What to Eat and Drink During a Sky Race – Do’s and Don’ts - Skyrunner® World Series

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When you are running and moving for long periods of time, you need to compensate for the nutrients and fluids your body loses. Stay hydrated and energized for your next Sky Race by sticking to the following do’s and don’ts from the nutrition experts at PROZIS:

Do: take small bites and mouthfuls of energy bars, energy gels and bananas. These are excellent for replenishing carbohydrates during your run. Small bites are easy to digest so you can move and eat at the same time.

Do: keep yourself hydrated. Dehydration occurs when you lose more fluid than you take in. Water is lost through heavy breathing and sweating and if not adequately replaced, the body won’t have enough to carry out normal functions. You may lose up to 3 to 5 kg of water weight during a three-hour Sky Race – that’s a lot!! Prevent dehydration by following these three steps:

  • Drink an extra 300 to 600 ml of fluid 15 minutes before the start.
  • Drink 150 to 250 ml of fluid at regular intervals throughout the race to replace the fluids lost. Take small sips while continuing to run.
  • Fluids include water (for runs lasting less than 90 minutes) and sports or isotonic drinks for longer runs.

Don’t: drink soda, fruit juices and cordials. Their high sugar concentrations may delay gastric emptying and cause stomach problems during the run.

Don’t: try anything new on race day! Test your bars, gels and fluids well in advance to ensure your body agrees with them.

Try out a variety of FREE sample bars, gels and electrolytes when you spend over €39 at PROZIS. Plus, get 10% off the entire range with the voucher code: SKYRUNNING