Red-Bull literally took me from a 20 minute 5k to a 13:30 5k... its the secret that all the pros have got.. and now i've discovered it
12 ounces or less, about 30 minutes before the race.
4.5k is too short to worry about dehydration during the race, so dont drink too much. and NO caffeine or 'energy drinks' like Red Bull, as they can make you sick and throw up during the race.
Don't drink Red Bull, you'll get a sugar rush which will result in your insulin shooting way up which will cause you to crash and loose energy... other than that.
Its actually better to start drinking water 1.5 days before the race.. your body's like a sponge...soak it up w/ water... you should be ablhow fast should i run a 5ke to run the whole 5k w/o feeling thirsty at all if you've properly hydrated... remember you're drinking for what it does for you not for what it taste like... so even if you don't feel thirsty or you don't feel like you need the water.. drink it anyway...because it'll help ya later... You can sparingly drink the endurance drink, but those drinks are better for after the race... before the race even 1.5days before start carbo-loading and getting your potassium, magnesium, and sodium.. Good Luck
Thirty minutes before, or right before. If you never have drank one and exercised, it could make you so jittery you can't perform well. I play roller derby and I've seen girhow fast should i run a 5kls who try one for the first time right before a big bout and they totally wig out, but we do play in front of a large crowd so I think that can make it worse. I'd try one and then go run a while and see how it effects you before the big race.
For almost any race you should drink about 16 oz of water 2 hours before the race. This will give you time for the fluid to go through your system. 10-15 minutes before race time you should try and drink 10-16 oz of sports drink. If you drink the sports drink to early it can cause you to have a sugar crash and you will perform badly.
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