Proper hydration before, during and after a run is imperative to meeting your goals. When dehydrated, your body won't effectively transfer heat. When your body fails to transfer heat, your heart rate increases, which negatively affects your performance and your body. This is especially dangerous when running in hot weather. Knowing what to drink, and when to drink it, is vital for runners. Follow these simple steps to stay hydrated, maintain good health, and get the most out of your run.
It's good to hydrate at least 30 minutes prior to running, but 60 to 90 minutes in advance is best. Try to consume at least 16 ounces one hour before your run, or 4 to 6 ounces if hydrating 30 minutes before your run.
Avoid popular bottled sports drinks, as they often contain artificial ingredients or dyes. Look for all-natural, alkalizing options, such as Vega's Pre-Workout Energizer or Electrolyte Hydrator, which can be easily mixed into cold water.
More: Sports Drink Myths Debunked. If you plan to run longer distances—10 miles or more—work on proper hydration a few days prior to your race, rather than focusing on the day of the race. Dividing that number by the time you spent running will leave you with your sweat rate.
Getting enough fluids during your run is just one part of the equation. Just keep in mind that more is not better. All beverages count toward your fluid needs, says Skolnik, including juice, milk, plain or flavored seltzers, herbal tea and even caffeinated teas and coffee. During your runs, cool or cold water is always a good option, especially on runs less than 60 minutes. Sports drinks provide carbohydrates to help delay fatigue and electrolytes to help with fluid balance.
This is particularly important when your run is longer more than 60 to 90 minutes , unusually intense, or in extreme conditions, such as high temperatures or altitude, Skolnik says. Sodium, an electrolyte that is essential to fluid balance, is extremely important to take in along with fluids when sweating heavily.
Another fun tidbit is that the stomach is also trainable and adapts with practice. July 15, Tools and Tips. But how much do we need? And when exactly should we hydrate for our long runs?
So how does this hydration process begin? However, before you jump ahead, I want to clarify the most important point of all. Well according to the Mayo Clinic , who then references the National Academies of Sciences, Engineering, and Medicine, the recommendation for daily fluid intake is: About The two-step breakdown is below: Drink 1 pint glass of water about 2 hours before you begin Then about a half of a pint right before you head out the door If you have followed these guidelines, then alas!
You have prepped yourself well. You are now ready for the next step — hydration on the move. You finished a long run. You did it. Give yourself a pat on the back. So kick back, reflect, and bask in the glory of your run being finished. You should be proud of you, too. Cheers, Ryan. Our bodies cool down by sweating. However, sweating also leads to loss of water and electrolytes, including sodium and potassium.
In fact, losing more than two to three percent of our body weight through fluid 3 to 5 pounds for a pound person can lead to dehydration. When we are dehydrated, we may be tired, get headaches, cramp, and have an increased heart rate. Performance can suffer. Take your weight before and after a run lasting an hour or more.
Replace each pound of body weight lost with 20 to 24 ounces of water. Do this along with eating foods containing carbohydrates and electrolytes, like a peanut butter and jelly sandwich. Many factors regulate your sweat rate. These include air temperature, run intensity, body size, gender, duration of the run, and fitness level.
For instance, well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves.
Drinking water throughout the day is the best way to replenish fluid losses, as opposed to drinking all at one time. Drinking before, during, and after training is just as important as drinking during the rest of the day. Hydration during running is important for performance and health.
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