Hydration for runners

• May 6, 2024

Run In the old days it used to be simple and simple. In the beginning the hydration It was not very important before exercising. Today, there are some runners They carry their own water and enough devices to control their exact consumption during a tour or race.

Of course, everyone knows how important the Water When it comes to strenuous exercises like running. The severe dehydration (loss of water) causes serious consequences in the body, including death. Knowing the difference is sometimes difficult because the symptoms are the same.

In the dehydration , symptoms include weightloss , lethargy, dizziness, sickness , vomiting , confusion and Dry mouth or lips . The overhydration includes weight gain or swelling, headache, nausea, lethargy and confusion or disorientation.

The terrible thing is that nobody knows about the problem until the symptoms are already in advanced stages. Even for medical personnel it can be difficult to find out exactly what is happening.

Drink water moderately

Knowing how much fluid you should drink can prevent dehydration or excessive hydration . One way to find out is that your performance will decrease considerably, if you are dehydrated for as little as 1%.

Another point to consider is that the hydration It is important for your health. As runner , you need to know how many liters you need to hydrate daily.

A formula given by experts to calculate your daily fluid needs is the following: multiply your weight (in pounds) by 0.55, so you can identify how many ounces of fluid you should consume daily.

Moisturizing drinks

The moisturizing drinks , like water, sport drinks , tea , decaffeinated coffee , low fat milk , yogurs , juices, sodas and soups or other foods with water, you should take them into account as part of your daily dose of fluids.

The Water , of course, is the best source for hydration of the body. The intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat .

The alcohol It is a drink that dehydrates the body. You should not drink it before the races, or even the night before. During the exercise, your fluid needs will depend on what you sweat, which is different in each person.

The best estimate is to drink 4 to 8 ounces of water every 15 to 20 minutes and weigh yourself before and after exercise. This is to check if you are losing or gaining weight, and adjust your consumption for the next time.

Video Medicine: Hydration For Runners (May 2024).