I used to be a mid-run-pee type of runner. And even worse, I was a just-before-the-start-line-pee-and-panic type endurance athlete. I have a very clear memory, early on in 2007, of me running my first half marathon and frantically scanning for a tree or praying the porta-potty line moved faster.
You’ve probably met that guy/gal. You may be that guy/gal. Either way, this is for that person.
The Pre-Race Bathroom Game Sucks
There’s nothing heroic about needing to stop on a long run just to relieve yourself behind a bush. It’s not just a logistical problem—it breaks the rhythm, messes with your head, is usually awkward/illegal, and will definetly slow down your finish time. You don’t realize how much it matters until you lose three minutes all because your bladder was louder than your pre-race hydration strategy.
It’s not about the pee. It’s about the control.
My Accidental Hydration “System”
I stumbled onto this while trying to solve two problems at once:
- How do I show up hydrated enough to not perform my best?
- How do I not feel like I need to pee 10 minutes before the gun or worse half way through my A-race of the year?
So… as I always do I consulted an expert nutritionist. We were doing a general maintenance check on everything. I was nailing most of the stuff but she randomly said “How’s your pre-race fueling and hydration”. I was like… “Oh my God!! It’s terrible. I have to go to the toilet like 4-5 times before a race and sometimes during. It’s the worst”.
She then gave me a few tips on the solid stuff but then a random throw away line about hydration and timing. I’ve never really heard it anywhere but I researched it and boom, she was dead right.
💩Bonus: With this hydration strategy you also might unlock/stop that pre-race poo (or two or three) because you have hydrated so slowly.
Why It Works: Science-y But Still Cool
Turns out I wasn’t reinventing the wheel. I was accidentally doing what NASA does with astronauts. Before spaceflight, they do “prelaunch fluid loading” by drinking 16–32 oz (470- 950ml) of electrolyte-filled fluid two hours before takeoff so they don’t pass out in microgravity【NASA Protocol – Fluid Loading for Spaceflight】.
There’s also guideless by the American College of Sports Medicine (ACSM), the National Athletic Trainers’ Association (NATA), and the British Heart Foundation (BHF) that back all of this up.
If you chug water cold water (the worst – at least drink room tempo or slightly warm water) right before your warm-up jog, your body’s like: “Cool, let me either exit this out of you in the next 10-20 minutes or hold this until halfway through your race. Hope that’s chill.”
How To Do It: It’s Not Sexy, But It Works
It’s pretty easy — You just sip slowly. Like think handful if you were at a pond or lake. About 30-60ml (about 1-2 ounces for the metrically sensitive) every few minutes. Just keep the bottle on you and use a straw to stop chugging tendancies.
Early morning race? Yes, you have to wake up three if not four hours before your race to get going. But start eating and drinking immediately upon waking up. Practicing this a few times before your race day can help you deal. It’s only a few times a year you have to do this… it might be worth the discomfort to run your best time as that lasts forever!
You then stop drinking about two hours out and instead just sip a very small amount of plain water every 15-20 minutes until the start. You should pee 2–3 times. And then you start your race without thinking about bathrooms, porta-potties, or whether you can hold it until the next aid station.
It’s a weird, unglamorous little trick. No supplements. No tech. Just a bottle, a clock, and a little trust in your kidneys.
Practice this a few times before your race so that you don’t second guess if you’re dehydrated or just nervous. I promise you’ll be fine.
