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Dry Mouth Before a Race

Jun 14, 2011 | By Shannon George
Dry Mouth Before a Race
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Having a dry mouth before a competitive foot race or bicycle race may indicate you have stress related to the event or that you need to drink some water. Being both physically and mentally prepared for the race can help prevent pre-race anxiety and dehydration, since you will know what to expect and how much fluid you need.

Stress and Dry Mouth

Dry mouth is a common response to stress and anxiety, and pre-race jitters can cause you to have a dry mouth before a race. To combat this symptom, sip water and try to calm your mind. Maintaining a positive, relaxed attitude and practicing relaxation and visualization exercises may help reduce anxiety before a race. Keep in mind that during the race, your anxiety will likely melt away on its own, as aerobic activity produces strong anti-anxiety effects. A study published in "American Journal of Psychiatry" in 2005 which tested the effects of cardio exercise on otherwise healthy subjects with anxiety concluded that 30 minutes of aerobic exercise had an acute and immediate anti-panic effect.

Dehydration

Dehydration can also cause a dry mouth before a race. Be properly hydrated before the race by drinking an adequate amount of fluids. Production of clear urine is a good indicator of being adequately hydrated. On the morning of the race, drink 3 cups of water three hours prior to the event and 2 cups of water two hours prior to the event. To stay hydrated during the race, drink at least 1/2 cup of water every 20 minutes, and if you are running for 90 minutes or longer, drinking a sports drink will help replace lost carbohydrates and electrolytes.

Mental Preparation

The best way to avoid stress before a race is to be mentally prepared for the event. Gaining familiarity with the course by viewing or running it in advance can help tremendously, as can practicing relaxation, positive affirmations and mental rehearsal in the days leading up to the race. Most importantly, don't put an undue amount of pressure on yourself to win the race or attain an elite finish time; as long as you give it your all, you'll have something to be proud of.

Physical Preparation

Physical preparation prior to a race is also integral to avoiding pre-race anxiety symptoms. Depending on the type of race and your personal goals for it, physical preparation may involve many weeks or even months of training, sometimes with a training group or coach. Knowing that you are physically capable of finishing the race at your desired speed will help your mental state prior to the race. And during physical training, you will learn how much fluids you need to consume before and during the race to avoid dehydration and perform at your best.

Considerations

Don't drink too much. During and prior to the race, drink when you feel thirsty, but stop drinking if you feel "sloshing" in your stomach. Drinking excessive amounts of water on race day or drinking more than a few sips of water in the hour leading up to the race may negatively impact performance and result in you having to take bathroom breaks during a longer race. In extreme cases, drinking too much water can cause a sometimes deadly condition called hyponatremia.

References

Article reviewed by Adela McKay Last updated on: Jun 14, 2011

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