Hydration Timing Before Races By Luke Rodriguez, MS, RDN You want to show up to the start line with a full tank — not sloshing. Here in Colorado Springs, this is even trickier than at sea level. The air is dry. You're losing water with every breath without even realizing it. I've seen athletes who felt "fine" show up to a race already 2% dehydrated because they didn't account for altitude. The goal: your pee should look like lemonade by 2 hours before the gun. Not apple juice, not...

Hydration Timing Before Races By Luke Rodriguez, MS, RDN You want to show up to the start line with a full tank — not sloshing. Here in Colorado Springs, this is even trickier than at sea level. The air is dry. You're losing water with every breath without even realizing it. I've seen athletes who felt "fine" show up to a race already 2% dehydrated because they didn't account for altitude. The goal: your pee should look like lemonade by 2 hours before the gun. Not apple juice, not...