Running during the good old days was once uncomplicated and simple. A lot of people remember runners before going out running with nothing along with them. After a time, they come back and drink their water.
Drinking (or hydration) had not been such a big deal before. These days, there are a few runners who carry their own water and enough gadgets to monitor their exact intake throughout a run or a race.
Hydration and dehydration
Of course, all of us now recognize how important water is when it comes to strenuous workouts like running. One thing about water is that it is not ideal with the idea to get very little or too much of the fluid.
Severe dehydration (loss in water) and over-hydration both cause serious consequences on the body, such as death. Knowing the difference is oftentimes hard for the reason that symptoms are similar.
Similar symptoms
In dehydration, the symptoms consist of weight reduction, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. Over-hydration includes weight gain or swelling, headache, nausea, lethargy and confusion or disorientation.
Precisely what is terrible is usually that nobody is aware of the condition until the symptoms are already in the advanced state. Even medical personnel can often be difficult put in determining precisely what is developing. (This usually happens after a hard race.)
Fluid needs
Learning how much fluid you need can prevent either dehydration or over-hydration. One way of knowing is that your performance will certainly decrease significantly if you are dehydrated by as little as 1%.
Your running decreases by about 2% when you are dehydrated by only 1%. One more point to consider is the fact that hydration is important not just for your performance but also for your health. As a runner, you must know how much you need to hydrate yourself every day, and in the critical times of before, during and after running or a race.
One formula given by specialists to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day.
Hydrating fluids
The hydrating beverages comprise of water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water.
Water, obviously, is the best source for body hydration. Consumption of beverages with sugar along with other additives needs to be limited, especially if you are trying to lose extra fat.
Alcohol is one drink that significantly dehydrates the body. It’s really a total no-no to drink just before races, or even the night before any race.
Your needs
After your daily fluid intake, you should know how much you will need before, during and after exercise (like running) to attain optimum performance. A lot of people need 8 to 16 ounces of fluid 1 or 2 hours before any exercise.
During exercise, your fluid needs depend upon the rate you perspire which is different from one individual to another or the weather.
The most effective estimate should be to take four to 8 ounces of water every 15 to 20 minutes as well as weighing yourself both before and after exercise. This is to see if you are losing or gaining weight, and adjusting your intake the next time.
Depending on its intensity, running is known as strenuous enough for your body to want much more fluid than ordinary. Listen to what it says.