Getting ready for a marathon or race? Looking to boost your running performance? If so, make sure you stay hydrated! Drinking plenty of water keeps your body functioning at its peak. Even the slightest dehydration can impact your physical performance, leading to fatigue, low energy, and muscle soreness. Your body is over 70 percent water. Thus, it's essential to maintain adequate hydration levels before, during, and after running. Here are some tips to help you out:
Assess Your Needs
Prehydrate: Aim for eight to 16 ounces of water two hours before a run. If you hate plain water, sip on sports drinks. Drink up to eight ounces 15 to 30 minutes before training. How much water you need depends on your weight, sweat rate, and type of activity. Longer runs require a higher fluid intake.
Identify the First Signs of Dehydration
Don’t wait to be thirsty to reach for water. Thirst indicates that you’re already dehydrated. Other signs of dehydration include dark colored urine, muscle fatigue, headaches, dry mouth, and nausea. Take small sips of water every 15 to 30 minutes of running.
Harness the Power of Technology
Use modern technology to your advantage. Choosing the best Hydration pack for runners is very important. Hydrosleeve's Hands-Free system, makes it easier to stay hydrated during a run. All you have to do is to fill it with water, wrap it around your arm, and sip on the go.
Unless you're running long distances, there is no need to use electrolyte drinks or sports beverages. These products are packed with empty calories and sugar, causing blood glucose spikes followed by crashes. Water should be your first choice. Eventually, you can opt for unsweetened ice tea, homemade sports drinks, or coconut water.
If you're not sure how much water you should drink, weigh yourself before and after training. (See also Know your sweat rate) Drink an extra 16 ounces of fluid for each pound lost during your run. If you're properly hydrated, your urine should be clear or light yellow. Make sure you also drink plenty of water after exercise to restore your electrolyte balance and speed up recovery.