How to Drink Before, During and After Running

What you drink before, during and after running is probably the most essential aspect of your workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Drink water. This is the best fluid for runners.

2. Quench your thirst, then drink some more, especially during hot weather or heavy training.

3. Consume fluids - two to three cups or more - up to two hours prior to a hard workout or competition.

4. Drink one or two cups of water 5 to 15 minutes before your competition.

5. Drink during running (especially in hot weather) - 8 to 10 ounces for every 15 to 20 minutes of strenuous exercise.

6. Eat watery foods, such as oranges and cucumbers, throughout the day.

7. Replenish your losses after running by consuming any fluids or watery foods you enjoy. Be aware, however, that caffeine and alcohol have a dehydrating effect.

Tips & Warnings

• Always drink before you're thirsty. By the time your brain signals thirst, you have lost 1 percent of your body's weight through sweat.
• Monitor hydration by weighing yourself before and after you exercise. For every pound you lose, drink at least two cups of fluid.
• Make sure you are urinating frequently, a sign you are well-hydrated.
• Note your feelings. If you are always tired, headachy or listless, you may be chronically dehydrated.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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