subject: Running Dehydration: Stay Hydrated During Your Races [print this page] Running Dehydration: Stay Hydrated During Your Races
Running hydration is a key element to being successful in each and every competition. If you do not stay hydrated, you run the risk becoming quite ill during a competition.
Dehydration is a leading factor in muscle cramps, sluggishness, and overall lack of coordination. Or worse, you could suffer from a heatstroke. Monitoring your liquid intake before a run ensures you race at your fullest potential and set that personal best.
It is good practice to increase your water intake a few days before a big run.
It is very important that you being hydrating properly the week prior to your big race. Consumption of alcohol prior to the race is not recommended. This can leave you feeling sluggish and can speed up dehydration during your run.
It is best to avoid liquids about sixty minutes before you are set to take off. This will ensure you aren't one of those unfortunate runners waiting in line at the first portable toilet. Be sure that you drink at least a couple glasses of water and allow it time to settle. Then you will be ready to take off and perform at your best! If it is extra humid or hot outside, drink an extra cup of water ten minutes before the race.
During your run, it's recommended that you drink 6-8 oz of fluid every 20 minutes to maintain your running hydration. Make sure you take in your favorite electrolyte supplement to provide energy throughout your longer races.
You are more likely to feel ill from drinking too much water. I can definitely feel the water sloshing back and forth as I run. I am usually in good shape if I make note to drink at every other station. This avoids filling up too much. The biggest lesson is listening to your body, and not overdoing it.
One thing not to forget - make sure you rehydrate after every run. I prefer to drink three 8 oz glasses of my favorite electrolite fluid after the more challenging runs. If you have the ability to weigh yourself, ideally you should drink twenty ounces per pound of weight loss.
It is important that you replace the water weight that you lost during your exercise. If you discover that your urine is dark, you are dehydrated. Consume additional liquid to help recovery. Doing this and consuming a banana will reduce cramping and soreness.
Whether you're hydrating for a marathon or just curious how to maintain healthy running hydration, follow these tips and you'll be ready every time you're ready to run!
