123ArticleOnline Logo
Welcome to 123ArticleOnline.com!
ALL >> Sports >> View Article

Stay Hydrated When Running

Profile Picture
By Author: Belinda Darling
Total Articles: 152
Comment this article
Facebook ShareTwitter ShareGoogle+ ShareTwitter Share

During the time of running staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Athletes may suffer from fatigue, headaches, decreased coordination, and muscle cramping due to dehydration. Other heat-related illnesses like heatstroke and heat exhaustion have even more serious consequences. All runners need to pay attention on how much they’re drinking before, during and after exercise and what they are drinking.

Pre-Run Hydration is essential for runners. Assume that you’re doing a long run or race that is more than 8 to 10 miles. Then it is vital to make sure you're well-hydrated during the few days leading up to your long run. If you void large volumes of pale urine at least six times a day that means you are well hydrate. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Alcohol can dehydrate you and also prevent you from getting a good night's sleep. It's not a good decision to run with a hangover because it will make you dehydrated when you start your run.

Second important thing is you have ...
... to drink at the time of running. The present advice about hydration and running is very simple -- try to drink to thirst. It is known from scientific reports that drinking when you're thirsty can help prevent under hydrating which can lead to dehydration and over hydrating. That can lead to hyponatremia mean low blood salt level due to abnormal fluid retention.

Though the above guidelines are the fundamental rules of thumb, it's important to remember that everyone's fluid needs vary. There is several people sweat more than others. You need to know your sweat rate to determine how much liquid you have to take during a run or race. That can vary between 1 to 4 quarts per hour. You have to weigh yourself nude before and after a timed training run. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes. Make a note of the weather conditions on that day, and remember that you may need to adjust your consumption in different condition. To see how different conditions affect your sweat rate, you need to measure your sweat rate on another day.

Last thing is post-run hydration. Always remember to rehydrate with water or a sports drink after your run. You have to drink 20 to 24 fl oz. of water for every pound lost. You need to keep rehydrating if your urine is dark yellow after your run. It should be a light lemonade color.

Learn how to complete training for 5k beginner. For the beginners it is a great opportunity to complete marathon in the first shot. This 5k races in nj consists of video demonstration and training PGs. So what to wait for?

Total Views: 316Word Count: 516See All articles From Author

Add Comment

Sports Articles

1. Champions League Final Astral: What To Look Out For In Every Game On Matchday 4
Author: Samina Khan

2. Europa League Final Core: League Phase Fixtures By Team
Author: Samina Khan

3. Champions League Final Sageness: Who's In Top Form For Matchday 4 In Fantasy Football?
Author: Samina Khan

4. Conference League Final Cunnings: Key Highlights To Anticipate On Matchday 3
Author: Samina Khan

5. Champions League Final Typification: Popular Choices And Key Differentials For Fantasy Football
Author: Samina Khan

6. Europa League Final Savvy: Key Matchups And What To Look Out For On Matchday 4
Author: Samina Khan

7. Champions League Final Subduer: Rodri Claims 2024 Men's Ballon D'or
Author: Samina Khan

8. Enjoy Diwali With Betkaro247 Best Betting Id
Author: betkaro247

9. Conference League Final Nous: Gvardiol Set For Lucrative Deal, Zirkzee Eager To Stay At Manchester United
Author: Samina Khan

10. Champions League Final Acuity: Form Guide, Scores, Standings, Calendar, And Fixtures
Author: Samina Khan

11. Champions League Final Inaugural: Key Takeaways From The Matchday 3 Clash
Author: Samina Khan

12. Chen Yu Fei: Olympic Champion And World-class Badminton Icon
Author: Jeremy Hughes

13. Champions League Final Broil: Standout Fantasy Football Performers On Matchday 3
Author: Samina Khan

14. Eve's Super Deals Announces Exclusive Promotions Across Multiple Categories For The Upcoming Season
Author: Home Improvement

15. Get Saffron Exchange Betting Id By Betkaro247
Author: betkaro247

Login To Account
Login Email:
Password:
Forgot Password?
New User?
Sign Up Newsletter
Email Address: