Staying Hydrated While Running

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Staying Hydrated While Running

• Staying hydrated is the key to stay safe while
  running.
• Around three-fourths of runners drink less than
  what is recommended. Our body contains around 60
  water. If you consider your body as a car, water
  is the oil required to keep it running. So,
  staying hydrated while running is vital for
  comfortable running and improving performance.
  Water regulates the temperature of our body. When
  you are dehydrated, the body fails to regulate
  the heat. Thus, your heart rate increases. Water
  also helps the removal of waste, energizing the
  cells, and providing a cushioning effect to the
  joints. No matter if you are hitting the trails
  or roads adequate hydration can minimize
  injuries and help recovery.

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• Why staying hydrated while running is important
• Dehydration might lead to headaches, fatigue,
  muscle cramping, nausea, etc in runners. Runners
  must also stay hydrated to avoid heat-strokes.
  Dehydration also impairs running performance by
  slowing one down.
• Dehydration is quite normal for runners
• People talk about dehydration during the summer
  months. But this can also happen in winters.
  Modest dehydration is quite normal for runners
  because they toil hard during running. The energy
  need of runners is more and they also sweat
  profusely. But this is a temporary condition and
  do not cause any serious medical implication if
  they hydrate themselves properly.

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• Things to know about hydration
• You need to hydrate yourself before the run,
  during the run, and after the run. Like no size
  of shoes fits all, there is no clear-cut rule
  about how much to drink. This is because the body
  of each individual is different. The drinking
  requirement is also related to temperature,
  humidity, and sweating. One must, therefore,
  replenish the losses. Our body does not have an
  easy-to-read indicator. As such, runners must
  know when and how to hydrate.
• Drink regularly
• One should not drink all water at one time on a
  normal day. It is better to spread it over the
  day. This yields better hydration results.

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• Hydrate before you hit the track
• Ideally, one should drink around 450ml of water
  60 to 90 minutes before going out for a run. In
  case, that is not possible, one must drink at
  least 175 to 240 ml of water 30 minutes before
  running. But if you plan to run 15 kms or more,
  you must start a proper hydration plan a few days
  before the feat and also eliminate alcohol
  intake. Alcohol adversely affects the hydration
  plan. Add electrolytes to your drink to
  compensate loss of sodium, magnesium and other
  vital nutrients during a long run. You may also
  consider including energy gels.
• Drinking during the run
• Against the popular belief that one must refrain
  from drinking water while running, studies
  indicate that drinking during the run helps
  runners to fare better. If the run is for more
  than an hour, one should drink regularly
  especially when it is hot and humid. The best way
  to stay hydrated during running is to sip water
  when you feel thirsty.

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• Drinking after running
• Maybe you have completed your running spree and
  sipped water regularly during the workout. This
  does not mean that you need not hydrate more.
  Drink a couple of glasses of water after the run.
  If you are aware of your sweat rate, then drink
  1000 to 1500 ml of water for every kg lost.
• Take care of the signs of dehydration
• Dehydration is a red flag. So, one must be
  cautious about the signs and symptoms. Several
  telltale signs of dehydration are there. The most
  common sign of dehydration is thirst. Thirst is
  normal in our life and one feels thirsty after he
  or she is dehydrated. So, one should drink enough
  water, spreading over the day, to avoid the need
  for quenching the thirst.Fatigue, dry mouth,
  cramps, headache, etc are other signs of
  dehydration. When dehydrated, a runner may stop
  sweating, while running, despite sweating
  earlier. So, dehydration must be addressed as
  early as possible. Otherwise, it might lead to
  fainting, convulsions, and in extreme cases might
  result in hypovolaemic shock leading to an
  untimely death.

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• Check the color of urine
• The color of your urine should be light yellow.
  While dark yellow color urine suggests
  dehydration, completely clear urine is a sign of
  overhydration. Drinking too much water is also
  bad and hence, to be avoided.
• Water is not the only source of hydration
• Contrary to popular belief, water is not the only
  source of hydration. Solid foods, especially
  fruits are also a very good hydrating source.
  Apricots, blueberries, oranges, peaches,
  pineapples, plums, and raspberries have more than
  80 of water content. Cantaloupe and watermelon
  contain above 90 of water content. Veggies also
  have ample water content. Eating fruits and
  veggies regularly helps one to stay hydrated.
  Runners can also have coconut water and sports
  drinks, especially when they are sweating. They
  help to retain body electrolytes.

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• Some common hydration mistakes
• Being alert about the common hydration mistakes
  helps a runner to stay healthy and run
  comfortably.
• Insufficient Drinking Drinking too little causes
  dehydration. One must make a daily drinking plan
  and stick to it. Remember, you can never make
  yourself hydrated all at once. So, drink
  throughout the day. Arrangements should be made
  for not to run out of water during a long run.
• Over Drinking Drinking too much water is also
  bad. If you observe a gain in weight during a
  run, that indicates overdrinking. You must
  replace sodium while you drink. Include a sports
  drink and add salt for replacing the sodium lost
  through sweating.
• Drinking wrong fluid Work out your hydration and
  electrolytes plan and stick to that. Drinking
  something new during the run is likely to cause
  problems and hence to be avoided.
• Gulping the drink Never take a big gulp of
  water. As you run, your digestive system also
  becomes slower due to the diversion of blood from
  it. So, gulping water could be hard on your
  stomach. Drink in small sips even when you feel
  like finishing a bottle.

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• The bottom line
• Running and hydration are intimately related. One
  needs to hydrate the body during running for
  improving performance. So, drink sufficient water
  and do not forget carbohydrates and electrolytes
  for improving performance. One should also take
  professional help for understanding individual
  needs.
• References
• https//www.runnersworld.com/uk/nutrition/a761780/
  rws-complete-guide-to-hydration/