Runners battle constantly with the problem of proper hydration especially during the hot months of summer. Therefore, it is most important for proper hydration levels to be monitored. Among runners, there is a lot of confusion about how much liquid it is necessary to drink and studies have shown that there is no set amount. Recommendations do suggest that what you eat can contribute to replenishing lost fluid, with fruits such as watermelon, cantaloupe, or strawberries all a help for combating rehydration.
As far as sports drinks go, it is thought that drinking coconut water is overall preferable, as sports drinks are full of sugar. However, for runners and athletes who sweat a lot and need quick rehydration replenishing, sports drinks are a benefit. Otherwise, active people such as runners can replenish fluids and electrolytes by eating a balanced healthy diet and drinking plain water for proper hydration levels.
How much water should you drink
A runner who weighs one hundred and fifty pounds, needs to drink from ten to fifteen ounces of water at least four hours before a run as not to feel like a ‘water tank’ when the running time is close. If the run is in the morning, and there is not as much time before the run, the water intake needs reducing.
When running in warmer temperatures, plan for hydrating during the run, even if the run only lasts between forty-five to sixty minutes. The International Marathon Medical Directors Association suggests you drink only when you are thirsty. Liver and kidney failure are linked to hyponatremia, a condition that occurs when a person drinks so much water that the sodium levels in the blood are diluted. Through this it is best to drink water or a sports drink only when needed, instead of forcing yourself to drink while on the run. After the run, it is suggested, you drink often for the next twelve to twenty-four hours.
Eat and drink adequately
For good athletic performance, it is important to not only eat the correct foods but essential also to drink enough fluids for proper hydration levels. When you remain hydrated, your body is able to provide adequate circulation to your muscles and body surface. It only takes one per cent level of dehydration to hinder your athletic performance and your health. Signs of dehydration are tiredness, headaches, dry mouth and urine that is dark colored.
Proper hydration and electrolyte balance
- Results in adequate energy level
- Optimizes athletic potential
- Proper functioning of nerves and muscles
- Reduces likelihood of cramps
- Allows better acclimatize to warmer and colder weather
- Assists in maintaining a cooler body temperature
- Allows the heart to work efficiently
Keep proper hydration in check with regular consumption of water and milk and train yourself to drink water throughout the day. You can set the alarm on your cellphone to remind you to drink. Take a water bottle along with you wherever you go and with having water available at all times, you are more likely to drink regularly for proper hydration levels.