According to "The Health Journal," the best time to hydrate is immediately before and after running. But you won't be able to properly hydrate yourself before a run if you're already suffering from dehydration. Three days before a run, focus on simply consuming enough water to maintain healthy hydration levels.
Drink six to eight 8-ounce glasses of water per day. According MedlinePlus, there is no research into the exact amount of water you should drink, but these guidelines are recommended.
Abstain from caffeinated and alcoholic drinks. Although they contain water, they can have a diuretic effect, which causes your body to lose water.
Eat foods that contain a high percentage of water, like soups and broths. Even fruits and vegetables like celery, tomatoes and melons contain upward of 85 percent water.
Monitor your urine color. According to the Mayo Clinic your urine should be light-colored. If it's dark yellow or amber, it means you're dehydrated and need to drink more water.
Hydrate on the day of your run as well. Drink 17 to 20 ounces of water two or three hours before your run and another 8 ounces 20 to 30 minutes before running. Drink 7 to 10 ounces of water every 10 to 20 minutes during your run and 8 ounces after finishing your run. Drink an additional 16 to 24 ounces of water for every pound of weight lost after running.
Tips & Warnings
- Seek immediate medical attention if you're suffering from severe dehydration. Symptoms of severe dehydration include extreme thirst, shriveled skin, lack of urination, dizziness and confusion.
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