Rules for Replenishing Fluids While Running

Rules for Replenishing Fluids While Running

Sweating is probably something athletes think about more than the average person. Sweating during exercise means that your body is an efficient cooler and fit people often produce more sweat but lose less sodium (which is retained in the bloodstream). Fit people can also cope with dehydration better than their non-exercising counterparts.

The Gatorade Sports Science Institution found that in 85 degree temperature with 4% humidity the average runner loses 2-4 pounds of sweat/hour. It is vital that we are knowledgeable and careful to replace body fluids as the temperature and humidity increase. When humidity rises, there is a decrease in sweat evaporation from the body resulting in less efficient cooling. The body can acclimate to heat and humidity, but it often takes up to six weeks for adaptation. That is why it is easier to run in the warmer weather at the end of the summer as opposed to the beginning.

With all this sweating that goes on while exercising, how can we make sure that we are replacing these fluids adequately?

1. Don't wait until you're thirsty to replenish

Thirst isn't always a good indicator of dehydration. By the time you feel thirsty, you may already be low on fluids. Signs of dehydration include thirst, increased heart rate, dark, golden colored urine, decreased body weight, and poor skin turgor. A way to check skin turgor is to pinch the back of your hand. When you let go the skin should bounce back into place within a couple of seconds. If it takes more than 3 seconds to return to normal or you see the indentation from your fingers, you are dehydrated.

2. The best bet to accomplish adequate hydration is to drink before, during, and after your run. Let the duration, intensity, and climate conditions guide the amount.

3. A problem that has been highlighted in recent years is over hydration (hyponatremia).

In 2004 Runner's World reported that 13% of runners in the Boston Marathon had hyponatremia. The body's need for fluid is unique. If you get too little dehydration results, too much fluid and the blood salt level drops resulting in overhydration. Signs of this are clear, dilute urine, bloating, a sloshing feeling in your stomach, weight gain, and more seriously brain swelling and seizures.

To see how to calculate your body's fluid needs visit the link below.

POST COMMENT

Running Is Beneficial Is Your PC is Running Slow ? - Here is How You Can Fix It Quickly Air Jordan 13's brilliant achievements Saucony Running Shoes Discounts Enable For Great Savings Adidas Running Shoes Discounts - Where to Find the Best 13 Years and Running...In Praise of Group Life for Men Shin Splints Running Barefoot-Shin splints can be cured if you take right treatment Increase stamina, power and speed in running sessions Try Selling Around Themes when Running a Dollar Store How to Spot the Top Marathon Running Shoes Markus Jordan - Cool Grey 11 Jordans Big difference Involving Fake Air Jordans and Genuine Ones 2010 Jordan around us