Pre-Race Prep Tips


In case you missed it, areas in British Columbia are experiencing a number of forest fires that are creating a large amount of smoke across Western Canada. We’re usually pretty lucky—Vancouver typically has some of the best air quality in the world. However, due to the forest fires in the province, smoke has descended on Vancouver leaving us with higher-than-average temperatures and higher humidity than usual.

For most people, these factors will have little or no effect on you during SeaWheeze weekend. For those with asthma, respiratory problems or any other medical conditions, we recommend that you consult your own doctor prior to participating in the weekend’s events. If you use a prescribed inhaler, bring it with you on race day. If you have any medical concerns when you arrive in Vancouver, advise a SeaWheeze staff member and they will direct you to the SeaWheeze medical team who can assist you.

For all runners, it is important to listen to your body and adjust your pace to race conditions. This might mean slowing down as the heat and humidity rise.

We are closely monitoring the temperature and humidity as well as the air quality in these last days leading up to the weekend, all to ensure the safety of our SeaWheezers.


When participating in an endurance event (like a half marathon), dehydration is always possible—especially in hot and humid conditions. It is recommended that you aim to replace 100% of fluids lost due to sweat while running, and not more.

Did you know you can also drink too much water? Yep, that’s right. These hot and humid days can increase the risk of hyponatremia (over-hydration), which could have serious and dangerous complications. Listen to your body—runners should be guided by their thirst as the signal to drink, thus preventing dehydration while also lowering risks associated with over-hydration.

Start keeping a steady state of hydration now. Be sure to drink plenty of fluids before your run, and stay away from alcohol or caffeine that have a diuretic effect. It is also recommended to avoid anti-inflammatory medications prior-to and during runs. How can you tell if you’re hydrated? Aim for clear, nearly colorless urine.

Runners should begin their races well-hydrated. We know the race starts early, but we recommend avoiding excessive caffeine before your big run to avoid potential health risks. During your run, it’s recommended that you drink a sports drink with sodium and other electrolytes when thirsty, but not more than 400–800mL (12­–24oz) per hour. Good news—our on-course hydration stations will be serving up water and water with electrolytes from our partner, nuun.


Carbohydrates are particularly important the night before your race. You might consider a light carbohydrate snack just before going to bed, or rising early to have a light pre-race meal—we’re already planning on toast or a bagel washed down with orange juice. If that’s your plan, we recommend making sure you eat three hours before the race starts.

During the race, simple carbohydrates in the form of gels, jelly beans or energy bars can be helpful. Our partners at GU will be providing gels at two select stations on the second half of the course to help keep you fueled.

Lastly, it’s important for you to stick with familiar foods. Don’t make drastic changes on race day!


We will have a flag system in place on SeaWheeze weekend to keep you posted on course conditions. And remember, always obey all instructions from the course marshalls.

Where will these flags be located?

  • On-course: at the start line, finish line, and aid stations in the middle
  • Jack Poole Plaza: at the medical tents and catering
  • Sunset Festival: at the main entrance, as well as the medical tents

What do the colours mean?

Green: Course conditions are ideal

  • Keep running!

Yellow: Course conditions are less than ideal

  • Monitor yourself: consider slowing your pace and be aware of your hydration
  • Stay alert for any further event-wide messages

Red: Course conditions require caution

  • Slow your pace and consider walking or stopping
  • Watch your hydration

Black: Course closed

Stop running immediately!

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