How to Stay Hydrated Before and After Running

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By georgelarson
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Runners Need Hydration

It is important for runners to stay hydrated. Staying hydrated helps their running performance and it can also prevent ailments related to the heat. If you are not adequately hydrated, you can suffer from lack of coordination, cramping of the muscles or fatigue. You can also suffer from heatstroke and exhaustion. Here are ways for runners to stay hydrated.

Difficulty: Moderately Easy

Instructions

Step 1

If you are running more than 10 miles, then you must hydrate yourself several days before the actual run. You must drink plenty of water and other fluids that do not contain alcohol. Alcohol can dry out your body. Not only that, you can’t get the adequate amount of rest that you need in order to train properly.

Before you start running, work your way to drinking at least 16 ounces and no more than 24 ounces of water or drinks that are free of caffeine. After that, don't drink anymore. You will have to eliminate the fluids that you just drank.

This will help you not having to stop and use the bathroom while you're running. Of course, you should still be hydrated prior to starting, so you can have at least another four ounces and no more than eight ounces right before it's time for you to start.
Step 2

Distance runners should have at least six ounces but no more than eight ounces of fluid within each 20 minute period of their runs. If they are working out for at least a half hour or more, they should have a sports drink to replenish the sodium and minerals that were depleted while they were running.

It's a good idea to have fluids with you, especially if you don't have access to any while you're running. You can also use a hydration pack to secure the fluids as you're running.
Step 3

After you have completed your run, you should replenish your body with water or a sports drink. For those pounds that have melted away, drinking at least 20 ounces but no more than 24 ounces can help you to hydrate your body again.

Comments

femwriter said

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on 8/31/2009 This is a very informative article on how to stay hydrated before and after running. Thanks for sharing this one, 5* plus recommendation.