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You just ran the Gate River Run. What should you do now?

JACKSONVILLE, Fla. – More than 13,000 people ran in this year’s Gate River Run, which is a 9.3-mile road race winding through the streets of Jacksonville.

Lauri Wright, the chair of the Department of Nutrition and Diabetics at the University of North Florida, said the journey to recovery is just getting started for those who crossed the finish line -- and it begins with water.

“It is equally as important to hydrate and make up for these losses. If we don’t replenish that, then we could face continual problems with temperature regulations, headaches and fatigue,” Wright said.

For every 16 ounces that you sweat, your body loses one pound.

RELATED: Did we spot you on the course? | Complete coverage of 45th Gate River Run

The American Council on Exercise recommends drinking 16 ounces to 24 ounces of water per pound lost while running.

“A 15K -- some people may lose several pounds during the run. So that’s the rule of thumb about 16 to 24 ounces,” said Wright.

As far as muscle recovery and soreness, Wright said stretching also plays a critical role.

“Rolling the muscles out, breaking up that the lactic acid. But rehydrating is going to help the body heal overall and turn that body temperature back to normal,” Wright emphasized.

It’s also important to refuel. Wright advises having a nutritious meal high in carbs and protein to help the body fully recover.


About the Author
Brianna Andrews headshot

This native of the Big Apple joined the News4Jax team in July 2021.

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