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From Fellrnr.com, Running tips
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* Rehydration is important between races, and replenishing electrolytes is as critical to rehydration as water. Drinking excessive water without electrolytes is dangerous and can be fatal. Simply add 1/4 teaspoon of table salt per quart of drink as part of your [[Nutrient Timing]] recovery to help with correct rehydration. Consuming salty snacks or adding extra salt to your food is also prudent. More at [[Practical Hydration]] and [[Hydration 101]].
* To prevent [[Delayed Onset Muscle Soreness]] you should focus training on [[Downhill Running]] so that your muscles adapt. This is obviously especially valuable for hilly races.
* DOMS does not generally respond to ice, massage or anti-inflammatory drugs (NSAID) such as Ibuprofen. Taking caffeine [[Caffeine]] may offset some of the problems when running with DOMS. The pain of DOMS should be alleviated as the muscles warm up, but the weakness will remain.
* Non-DOMS muscle soreness can be helped with ice, including possibly an ice bath. Using ice directly after a race may have greater benefits. Some athletes prefer a longer bath in cold, but not freezing water.
* In the absence of DOMS, massage can help with non-DOMS muscle soreness and improve recovery. I would recommend [[Injury prevention using 'The Stick'|The Stick]].
