How to Hydrate Well for Running
Water, water everywhere - in races, in parks and on paths. Yet dehydration remains a common problem among runners. Here's how to avoid it.
- Difficulty:
- Moderate
Instructions
Things You'll Need
- Running Bras
- Running Clothes
- Running Jackets
- Running Shoes
- Running Socks
- Running Sunglasses
- Running Books
- Running Foods (gels And Bars)
- Running Watches
- Running Magazines
- Jogging Strollers
- Running/sports Drinks
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1
Drink before, during and after running, especially in warm weather.
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2
Drink water in preference to other liquids. This is the best choice. For running endurance events of 90 minutes or more, sports drinks are helpful.
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3
Quench your thirst, then drink some more - especially during hot weather or heavy training.
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4
Consume fluids - 2 to 3 cups or more - up to 2 hours prior to a hard workout or competition.
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5
Drink 1 or 2 cups of water 5 to 15 minutes before your competition or hard training.
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6
Drink during running (especially in hot weather) - 8 to 10 ounces for every 15 to 20 minutes of strenuous exercise.
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7
Rehydrate with watery foods, such as lettuce, cucumbers, tomatoes, oranges and bananas.
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8
Replenish your losses after running with any fluids or watery foods you enjoy. Be aware, however, that caffeine and alcohol have a dehydrating effect.
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1
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 2 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.
