Hydration For Runners - How To Stay Well Hydrated During Your Running Session

Hydration is the cornerstone of an effective running work out

, water makes up 65%-70% of your body. Therefore, water plays a critical role in your running performance. In fact the function of water goes beyond refreshment.

Proper hydration can prevent fatigue, decreased coordination, and muscle cramping, And other heat-related illnesses, such as heat exhaustion and heatstroke. You need to pay attention to what and how much you are drinking before, during and after each run.

Perspiration is a very important cooling mechanism for the body. And when less fluid is available to be sent to your skin, your sweat rate decreases. That's why is hard to maintain a hard pace on a hot day, and it becomes more risky as you get increasingly more dehydrated, thus leading to heat stroke and other serious injuries and fatigue. You should avoid dehydration at all costs.

When to Drink

For sessions of less than 30 minutes, most runners do not need to drink any liquid on the run. Drinking according the thirst before and after is fine. Just be sure that you are well hydrated before you start the session.

For sessions between 30 minutes and an hour, you should Keep a bottle of water near by if possible or get in the habit of stopping for a drink at every water fountain you pass while running.

For sessions of more than an hour, every runner should have fluids available for long distance runs and take water breaks, regardless if you are thirsty or not. Just sip sufficient water to satisfy your thirst, but do not deliberately over drink.

How to know if you are well hydrated

All you need to do the next time you take a piss is to look at the color of your urine; if it is light in color and you urinate quite a lot; then you are well hydrated. But if your urine is dark, then you dehydrated and you need to drink some fluids.

by: david dack

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