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When our body is dehydrated, our running performance is greatly affected. Therefore, it is extremely important to ensure a regular intake of sufficient water every day. The average person needs at least 2.5 liters of water daily. For those who are running, even more water is needed. During running, more than 1 liter of water can be lost per hour, especially in the summer or during long-distance runs when sweating is excessive. It is crucial to stay hydrated to keep the body functioning smoothly.
Some running enthusiastssweat profusely after running, andmay experience dehydration and loss of electrolytes, leading to cramps, weakness, and other symptoms. Some runners may also suffer from water intoxication due to excessive intake of plain water. So, how should we properly hydrate during exercise? Today, I'll share some tips on hydration during running.Before learning the tips, we should first understand the role and importance of water for our body.
How important is water to our body?
The body's functions are like a car engine, and water acts as the radiator. During running, muscles generate a lot of heat. Without the 'radiator' to cool down, and without drinking water to lower the rising body temperature, the body can be damaged. In mild cases, it can impair bodily functions; in severe cases, it can lead to death.
Water makes up 50% to 60% of body weight. It is a powerful assistant in maintaining normal bodily functions. For example, sweating helps stabilize body temperature, and water constitutes 92% of blood plasma, effectively delivering nutrients to muscles and helping to expel waste products like lactic acid and carbon dioxide.During running, not only is fat burned, but a lot of sweat, which is body water, is also lost. Therefore, we should hydrate during and after running.
How can you tell if you're dehydrated?
Dry mouth is the first signal of dehydration. Saliva is 99% water, and when dehydrated, saliva production decreases, leading to a dry mouth. If you noticeyour lips are chapped, it indicates severe dehydration.
Observing the color of your urine is also a small trick to prevent dehydration. When dehydrated,urine becomes darker or may contain blood. As blood pressure drops and body tissues dehydrate, the kidneys concentrate urine or even stop producing it. The concentration of urine increases, and its color deepens, becoming dark yellow or even amber in severe cases.
In high temperatures under direct sunlight, if you feeldrowsy, dizzy,or fatigued, it indicates signs of dehydration, and you need to hydrate.Long-term dehydration can also cause electrolyte imbalance, leading to persistent muscle cramps during or after exercise. If you experience any of the above symptoms, it indicates varying degrees of dehydration.
What should you pay attention to when hydrating during running?
Hydration during running is often overlooked. Many people think they should drink when they feel thirsty and follow their body's signals, so they don't pay much attention to hydration techniques. However, neglecting hydration can lead to dehydration.
Generally, if the weather is not too hot and the running distance is not too long, you don't need to drink water within half an hour of running. Just make sure not to drink too much water before running and avoid gulping down water after running. However, if the temperature exceeds 30°C, even slight movement can cause heavy sweating. If you have higher performance goals, hydration becomes essential. It is recommended to drink a glass of water half an hour before running, equivalent to the size of a soda can. Drinking too late or too much can burden the stomach and cause discomfort.
When hydrating during running, follow the principle of drinking small sips multiple times. Don't gulp down all the water at once because the body needs time to absorb it. Drinking too much at once can burden the body and cause fluid imbalance. So, even after running, avoid drinking too much water too quickly.
When is the best time to hydrate?
Generally, you need to hydrate every 40 minutes to an hour during exercise. In hot weather, this frequency should increase. It's best to drink small amounts multiple times. In high temperatures or on complex terrains during trail running, drinking water can help stay alert and improve judgment. Hydrate adequately the day before a race or long-distance training to ensure good performance the next day.
How much water should you drink at once?
The body can absorb about 500 milliliters of water at a time. Drinking too much can cause frequent urination. For runs around 10 kilometers, carrying 300-400 milliliters of water is sufficient. If possible, add a small amount of glucose and salt to the water or drink sports beverages.
Drinking too much water at once can cause gastrointestinal discomfort and side stitches. Based on individual sweating levels and weather changes, adopt a strategy of frequent small sips to keep the body active.
Summary
Proper hydration during exercise can improve your performance. In hot weather, you can reduce the intensity and duration of exercise. Runners can develop a hydration routine that suits them, reminding themselves before each training session or race to maintain good hydration habits. This ensures a healthy body and enhances the enjoyment of running.
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