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News Press Release

Dated of posted : 2011-01-11

What You Need to Know About Fluid Intake
·        Drink enough fluids before the race until you notice that your urine is either clear
         or light yellow in color. This will ensure that you are adequately hydrated.
·        During the race replace your electrolytes with fluids such as Gatorade at
         every other stop.
·        Limit fluids to 4-6 ounces (one cup) every 20 minutes during the race. Resist
         the tendency to over-drink as this can lead to fluid overload and hyponatremia.
Tips for Race Day
·        Avoid taking any product with Ephedra in it because it can raise your core body
         temperature and increases your risk of developing hyperthermia or heat illness.
·        Avoid taking cold medicines, sinus medications, and caffeine prior to your race.
         These can cause you to urinate more frequently causing dehydration and they
         increase your heart rate and blood pressure. You may resume these after your race.
·        Check your urine within the hour before the start of the race. If you notice that your
         urine is dark or tea colored this indicates that you are not adequately hydrated and
         you should drink a cup of water.
·        Nausea and or Vomiting can be a sign of dehydration or over-hydration and electrolyte
         imbalance. Proceed directly to the nearest medical aid station on the course.
·        If you experience dizziness, confusion, loss of peripheral vision or a general tingling
         sensation find a course volunteer and ask for assistance immediately.
·        Listen to the weather forecast and plan accordingly. Make sure your shoes and clothes are
         appropriate for the event.
·        Skin in high friction areas (nipples, thighs, armpits etc) should be well lubricated with a non water soluble lubricant
         such as Vaseline petroleum jelly.
·        If you develop Chest Pain stop all activity and ask another participant to assist you with locating a course volunteer
         or medical personnel immediately.
After Race Tips
·        Keep moving! Don’t sit down immediately following your race. If you sit or relax too soon, blood can pool in your legs
         and cause you to feel lightheaded and even faint.
·        Stretch but don’t overdo it. The focus should be on recovery and not increased flexibility
·        Change clothes. Dry clothing will help you regulate your core body temperature. 
·        Drink fluids immediately after your race.
·        Eat about 30 minutes to one hour after your finish time. Make sure these foods are high in carbohydrates and proteins.
         Examples include an egg or turkey sandwich, chocolate, milk or a banana which is high in complex carbohydrates and
         potassium. Another excellent food option is chicken noodle soup or chicken broth which is high in proteins, complex
         carbohydrates and electrolytes but does not have simple sugars which are abundant in sports drinks.
·        Take a cold shower or bath. This will help reduce inflammation in your muscles and reduce any soreness.
Pain Relievers / Supplements
·        Avoid non-steroidal anti-inflammatory drugs (NSAIDS) such as Motrin, Ibuprofen, Aleve, Advil and Aspirin because they
         may be harmful to your kidney function if taken within 24 hours prior to running.
·        Recent medical research has shown that NSAIDS can increase your risk of developing hyponatremia while running
         long distances by decreasing blood flow to the kidneys and interfering with a hormone that helps the body retain salt.
·        If pain medications are needed within twelve hours leading up to the start of the race and within six hours post race
         Acetaminophen (Tylenol) or Paracetamol (Panadol) has been shown to be safe. 
·        Avoid Narcotics and any pain medications stronger than Tylenol or Panadol as these can affect your performance
        and mental status.
·        Vitamin supplements A, C and E can change the color of your urine so be wary of your hydration status if you plan to
         take these. 
We are excited to have you join us on our race. The medical team is here to help and on race day we will be located at medical aid stations throughout the course and at the finish line medical tent.  Please help us assist you by completing the information about your medical history on the back of your bib that contains your race number. Tell your family members your race number so that they will be able to find you in the event you need medical care. We encourage you to run responsibly and don’t be afraid to ask for help.


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