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Step 1
Begin fueling before the 10K. Take in 400 to 600 ml of fluids a couple of hours before the race so that you start well-hydrated. Water works well because it reaches the tissues quicker than other liquids.
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Step 2
Stay hydrated during your run. It's much easier to stay hydrated than to correct dehydration. Losing 1 to 2 percent of body weight through dehydration lessens a person's performance. Aim for 150 to 360 ml of fluids every 15 to 20 minutes.
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Step 3
Sip instead of gulp during the 10K. Large amounts of fluid all at once cause bloating or cramping. Balance what you need with what is comfortable.
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Step 4
Watch the weather. Heat increases fueling needs. Look to sports drinks to provide fluid and electrolytes. They also provide fuel for quick energy.
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Step 5
Replenish electrolytes like potassium and sodium with carbohydrates like isotonic sports drinks or light carb snacks like bananas or energy bars.
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Step 6
Make certain that you don't overdo. An average 10K takes approximately an hour. Snack on carbohydrates during the last half if you begin tiring. Remember that fluids are most important.
