Registered dietitian and board certified specialist in sports dietetics (CSSD), Brooke Schantz, said that long-distance runners should plan their fiber intake wisely, as foods such as high-fiber cereals, grains, granola bars, fruits and vegetables could lead to uncomfortable intestinal distress and cramping come race day.
She said that runners should weigh themselves before and after long runs. For every pound they lose during the run, they will need to replace it with 16 ounces of water.
Schantz asserted that they should prepare for various weather conditions, as heat will increase sweat rate and lead to a higher loss of salt. Sweat is the body's way of eliminating generated heat.
In colder temperatures, runners will require more calories to help maintain their core body temperature. Hydration needs also may increase in cold weather if inappropriate clothing is worn.
She said that runners should monitor their urine, as its colour is a great indicator for assessing hydration status. The clearer the colour, the more hydrated a runner is.