It is a very high temperature which, combined with high humidity, can demand a lot from athletes and people who are going to run the race. Heat can cause an increase in perceived exertion, dehydration, sweating and sweating, in addition to an increase in the heart rate itself.
Gustavo Arliani, medical director at Newon
The doctor remembers that because of the very high temperature, it is even expected that the pace, the rhythm of athletes, including professionals, will drop. According to him, the expected drop is 5% to 10% to maintain the same effort. So, for amateur athletes, it is important to expect a drop in your pace and your goal, precisely so as not to “break” or run the risk of stopping during the race because you pushed too hard at the beginning.
“Furthermore, it is important to maintain hydration before the race, taking around 500 ml about two hours before the start. This prior hydration is essential, as is hydration at stations during the course. And not just with water; it is important, if the runner is available, to replace electrolytes, such as sodium, to avoid nausea, fainting and other issues generated by this deficiency. In addition to sodium, there is carbohydrate replacement, which can be easily done with the use of gels. They can be used every 30 or 45 minutes, around kilometer 6 and kilometer 11, before Brigadeiro, depending on each person’s pace. Together with water and sodium, they help a lot. Of course, the person must be adapted to using these gels, otherwise they can cause nausea or some gastric discomfort”, he says.
According to Nathália Arnosti, a specialist in exercise physiology and director of Cruzeiro’s performance department, water balance is decisive.
Hydration is one of the main safety and performance factors in long-term races such as São Silvestre, especially in the Brazilian summer, when high temperatures are present during prolonged effort.
Nathalia Arnosti, to UOL
The professional explains that adequate fluid intake directly impacts vital functions during the race.
