Staying hydrated in a 10K, 10-miler, half marathon or marathon necessitates mastering the art of the water stop. From successfully procuring a cup of liquid gold from the volunteers to swallowing triumphantly the fluids without unwanted passage through your nose, drinking water during a road race can be tricky indeed. There is even an eHow website devoted to the proper way to dole out water to runners at a water stop: "When a pack of runners approaches," the website advises, "stand steady with your arm extended. Hold the cup by the bottom so a runner can easily grab it from your hand."
Follow these few tips for the best results:
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Go with the flow. When approaching the water stop, don't stop abruptly. Carefully make your way to the side and be cognizant of runners in front of and behind you. -
If you stop and walk while you're drinking, as many beginners do, carry the water just past the water stop where there is more room to move to the side before you walk; this leaves more room for folks drinking on the go. -
Help the volunteers by approaching with your hand out and cupped; this lets the volunteer know you want to grab a cup from him or her rather than skipping his or her services. -
Don't feel compelled to drink the entire cup of water or to stop at every stop. It is unlikely your body needs an entire cup of water every 5K to stay hydrated enough for peak performance. Having too much liquid in your belly can make you feel nauseated. Try to drink the same amount during the race as you did in training so that you don't change anything on race day. (For more on nutrition, gels, and gatorade, see How to fuel up for your marathon). -
To drink on the run, first dump out some of the water, then pinch the top of the cup closed to make a smaller opening and sip as you run. -
Watch your toss. When you throw your cup away after finishing, particularly when it still has liquid in it, be aware of runners in its path. -
Tread carefully in freezing temperatures; it's not unusual in cold weather races for black ice to form on the road along the water stop. -
Thank the volunteers. They work hard to help you run your best race, and they're possibly as tired as you are at the end of the event!
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