How to Stay Hydrated While Running

"Water transports nutrients into and through the body, stabilizes body temperature, lubricates the joints and helps blood and other tissue fluids to flow freely," says Joanie Greggains, TV and KGO Radio fitness expert and author of "Fit Happens." "In a race like the Bay to Breakers, these functions become vital to your success."

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bottled Water
• Running/sports Drinks
• Water Bottles

1. Drink a minimum of 2 quarts of water per day. That means eight glasses, if each glass is 8 ounces.

2. Drink more when you exercise.

3. Avoid sugary drinks, carbonated drinks and caffeinated drinks that dehydrate you.

4. Drink water before, during and after exercise.

5. Make sure to drink water every 15 minutes during exercise.

Tips & Warnings

• "If you're thirsty, it's likely too late. You are probably already dehydrated. But drink up anyway and you can recover quickly," Greggains says.
• "Many people avoid drinking water because they feel bloated, when in reality it is a lack of water that will cause the body to retain water and give you the appearance of being bloated. Drink up and your body will process water properly."
• Dehydration can cause exhaustion, muscle cramps, and in extreme cases, even death.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 11/22/2005 I don't remember where I picked this up, but it's pretty smart. Put 8 bracelets or rubber bands around one wrist. When you drink a cup of water move one bracelet to the other wrist. Remember which wrist is your starting wrist, and which one you will be switching the bands to.

on 11/22/2005 To find out exactly how much water you need during a day, take your body weight and divide it by 2. That's how many ounces of water you need to drink per day. For example, say you weight 100 pounds...You'd have to drink 50 ounces of water per day. On the water bottle label, it'll say how many ounces there are in there.