Drinking the correct amount is a combination of knowing your body's needs and the way you drink while running.ĭuring the ¼ Marathon Rotterdam there will be a drinks station at 5 K with sports drinks (AA Drink) and water. Athletes have a personal responsibility in this. The correct level of fluids and sodium in the body is an individual matter and is dependent on the environmental conditions (the weather), they type and intensity of the activity (speed) and personal factors such as level of training, body weight and clothing you wear. This can affect your performance, your psyche and your physical state. Not replacing the correct amount of fluids on time can lead to dehydration (drinking too little) and hyponatremia (drinking too much and having too little sodium). These processes ensure you remain cool and that your body temperature is kept stable. When you run your body loses fluids and salts via your sweat through the skin and via your breath. Keeping the correct level of fluids and salts in the body is very important.

Many athletes appear not to know that not only not drinking enough but also drinking too much endangers their health. Not drinking sufficiently can ultimately lead to medical problems. Not replacing fluids lost through sweating during endurance sports can lead to loss of performance. To avoid gastrointestinal complaints, no fruit is provided at the care stands on the course. Directly after the finish there will be AA Drink Smart recovery, water and fruit available. Besides there will be sponge stands on the following points 12,5K, 17,5K, 22, K, 27,5K, 32,5K and 37,5K. During the NN Marathon Rotterdam there will be drinks stations with sports drinks (AA Drink) and water on the following points: 5K, 10K, 15K, 20K, 25K, 30K, 35K and 40K.

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