Everyone has come to that point when they are running, that they become thirsty. They need water. I know I have. Even if I hydrate before a run, or take a water bottle with me, I feel like I need more. If you need more water, your body is already started to dehydrated. Runners should know how important it is to stay hydrated to run their best.
When you run, you sweat, especially during those hot summer days. When you begin to sweat, your blood volume decreases. And when your blood volume decreases your heart has to work harder to deliver oxygen to your working muscles. You have to hydrate constantly to replace the rapid fluid loss and risk any injury.
It is possible to drink too much though. You want to drink according to your thirst. “As long as you keep an adequate supply of a palatable drink accessible during your runs, you will naturally drink enough to optimize your performance if you just drink as often and as much as your thirst dictates” (http://running.competitor.com/2014/06/nutrition/running-101-hydration-during-running_7800).
Here is a few things to make sure you do:
- Pre-Workout: You want to make sure you start hydrating according to how long you are going to run. If you plan to run for 60-minutes, you want to start hydrating an hour before you run. Your goal before your workout is to make sure you have food and fluids in your system. Make sure you eat something that is easy to digest. Then, about 15 minutes before you run, you want to intake six to eight ounces of water.
- During Workout: On those hot days, target about 4 ounces of fluid per mile. You can carry a fuel belt or you want to make sure that you plan for your fluids (i.e. looping on your run so you stop by your house or have fluids in your car). Water is not enough either. You want to make sure you have a performance beverage such a Gatorade. When we talk about fluids, we talk about water and sport drinks. Sport drinks have both carbs and sodium, which help replace what the body loses when you sweat along with water. The carbohydrates in the sports drinks provides an extra energy source.
- Post-Workout: Make sure you drink a recovery drink within 15 minutes of your run. Something that has protein and carbs in it. There are recovery drink mixes or even chocolate milk (which I will do another post about later).
More reading on hydration:
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