How to Stay Hydrated when Running

Staying hydrated while physically active is important in order to prevent fatigue, muscle cramping, heat exhaustion and heat stroke. Read on to learn about how to stay hydrated when running.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Water bottle
• <br>Sports drink

1. Prior to running, you should start drinking 5 to 8 glasses of water a day. Keep a water bottle with you while at work.

2. The day of your run, drink sports drinks that contain electrolytes. Drink 6 to 8 ounces of water for every 20 minutes of running. If you drink too much during your run, you will feel nauseated.

3. Eat a balanced diet of fruits and vegetables, because these foods will help you keep hydrated.

4. Monitor your urine. If it’s yellow, you are not taking in enough water.

Tips & Warnings

• Do not run if you are not well hydrated, because you could end up suffering from a heat- or heart-related illness.

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