HYDRATION

Hydration in running is a critical aspect of performance and overall health. It involves maintaining the body's fluid balance before, during, and after running to prevent dehydration and its associated negative effects. Proper hydration is particularly important for runners, as the act of running and sweating increases the body's fluid needs, which, if not met, can lead to dehydration.

Dehydration can cause symptoms such as headache, rapid heartbeat, fatigue, and can also impair running performance. Factors such as temperature, humidity, the length and intensity of the run, and individual sweat rates influence the body's fluid needs. To stay properly hydrated, runners are advised to drink fluids throughout the day, with a general rule of thumb being to drink about four to five ounces every 15 minutes of exercise.

Additionally, it's important to replace lost fluids after running, with a recommended guideline of drinking 16–24 fl. oz. of water for every pound lost during the run. Sports drinks can also be beneficial, especially for more strenuous runs, as they help replace lost electrolytes. Overhydration should be avoided, and runners are encouraged to monitor their hydration levels and develop specific hydration plans to support their training and racing.

HERE'S WHAT RUNNERS NEED TO KNOW

  1. Why It's Crucial: When you run, you sweat and lose fluids. This can vary based on how intense your run is, how long you're running, and the weather (like heat or humidity).
  2. Before, During, After: Drink fluids before, during, and after your run. The goal is to balance out what you lose in sweat. A general guideline is to drink half your body weight in ounces of water daily, but adjust this based on your sweat levels.
  3. What to Drink: Water is great for short or cool-weather runs. For longer or intense runs, sports drinks with extra electrolytes and carbs can be helpful. Electrolyte tablets and gels are also good for replacing minerals lost through heavy sweating.
  4. Avoid Dehydrating Drinks: Be cautious with alcohol, caffeine, and sugary drinks, as they can dehydrate you.
  5. Know the Signs: Keep an eye out for dehydration symptoms like a dry mouth, dark urine, or headaches. If you spot these, rehydrate quickly.

In summary, staying hydrated is essential for a runner’s performance and health. It's about more than just drinking water; it's about understanding your body's needs and responding to them to stay at your best.

HYDRATION FAQs

The signs of dehydration in runners can include:

  1. Fatigue or weakness: Dehydration can cause fatigue or weakness, which can occur even during short distances.
  2. Headache: Dehydration can provoke a shrinking of cells in the brain, leading to a headache.
  3. Dizziness and confusion: Dehydration can cause dizziness and confusion as the body becomes dehydrated.
  4. Dark-colored urine: Darker-colored urine is a sign that the body is lacking fluids.
  5. Dry mouth and increased thirst: Dehydration can cause a dry mouth and increased thirst.
  6. Muscle cramping: Dehydration can cause muscle cramping.
  7. Difficulty concentrating: Dehydration can cause difficulty concentrating.
  8. Rapid heartbeat and breathing: Dehydration can cause a rapid heartbeat and breathing, which can be serious symptoms of dehydration in ultra-running.

It's important to monitor hydration levels during running, especially during hotter months when fluid needs might be greater. Runners are advised to drink fluids throughout the day, with a general rule of thumb being to drink about four to five ounces every 15 minutes of exercise. Additionally, it's important to replace lost fluids after running, with a recommended guideline of drinking 16–24 fl. oz. of water for every pound lost during the run. Sports drinks can also be beneficial, especially for more strenuous runs, as they help replace lost electrolytes.

ADDITIONAL REFERENCES & RESOURCES