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Effective Hydration Tips for Runners (Infographic)

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Sweating a lot while running? Wait! Summer is around the corner, temperatures are rising and so will your sweating. Staying hydrated is critical for a good running performance. You have to maintain adequate water levels in your body to effectively regulate the temperature variations while you run. Inadequate hydration will make you feel nauseous while over-hydration will cause hyponatremia . You have to find a middle ground. We will share some hydration tips to help you stay energised while running.

Hydration Tips you need this Summer

Hydration Tips for Runners

Profuse perspiration can lead to severe dehydration, which in turn can lead to fatigue, heat stroke, muscle cramping, headaches and heat exhaustion. Well, we would suggest that you also check the 12 running mistakes you should not make. You need to pay serious attention to the amount of water you consume pre-run, during run and post-run and also to the correct nutrition that you need for running. Read on and find about the hydration tips you need to follow this summer.

Go Easy On High-Fiber Food:

High-fiber foods

Firstly, high-fiber food is good for health and keeps us fit. However, one of the hydration tips that you need to consider before going for a run, is to avoid high-fiber food like salads to avoid stomach/bowel problems. Fiber takes up the body water and leaves you feeling heavy. Some people also face gas and bloating problems. You can resume your fiber diet after the run. Remember, with an increase in the intake of fiber, also increase the amount of fluid intake. Otherwise, you will end up with constipation.

Consume Fluid Before You Start The Run:

Drink Water

This is an important and effective technique to stay hydrated during the run. New runners and even few veterans believe in taking fluids during the run, but it’s essential to prepare your body for the loss of water it is about to face. We advise that you should drink sufficient water/fluid at least one to two hours before the run. Drink around 16 ounces 2 hours before and 4-8 ounces right before the start. This way you will stay hydrated and also will not have to take extra bathroom stops.

Drink by Schedule and not by Thirst:

Measure Drinking Water Capacity

All of us know that feeling thirsty is a sign of dehydration. Even knowing about the benefits of drinking water regularly, many of us forget this until we are thirsty. The remedy to this problem is trying to drink water by schedule throughout the day. One of the essential hydration tips is to drink by schedule. After calculating how much water you need in a day, plan a schedule and make sure you follow it. Set alarms or make sticky notes to remind you to consume fluid. This way you can acclimatize your body for regular intakes and optimally hydrate your body before, during and post run.

Eat Food that contains Water:

Foods that keep you hydrated infographic

Experts say that you should consume 20% of the required water from your diet. Many people who are aware of this have included foods in their balanced diet which are high in water content. These foods improve and maintain your hydration. Here are top six foods which contain high density of water: cucumber – 94%, zucchini – 95%, tomato – 94%, pineapple – 87%, watermelon – 92%, and strawberry – 92%. Drinking in excess at time becomes difficult so these foods help you rehydrate yourself along with benefits of associated nutrients.

Isn’t that easy?

Drinking a lot of water at a time becomes difficult so these foods help you rehydrate yourself along with benefits of associated nutrients.

Wear Hydration belt while Running

Just like hydrating before the run, it is important that you keep hydrating while running. Experts suggest runners should drink 3–6 ounces of water after every 15–20 minutes. However, stopping and drinking fluid can break your flow. To avoid this, you can use various hydrating belts available at a good athlete or sports store. They give easy access to water while running and are simple to clasp around the waist. They are fitted and adjustable, so you do not have to worry about them falling or getting in your way.

Hydrate Yourself after Run

Post-run hydration tips are equally important. Everyone drinks some form of fluid after their workout or run. However, it is crucial to note that you are hydrating sufficiently. Drink the right type of fluid; do not sip sodas and juice. It is highly recommended that you do not quaff a bottle of cold water right after your high-intensity run. Instead, you should consume liquid at room temperature or lukewarm in moderate amounts till the time you quench your thirst. There are certain markers which indicate the level of hydration your body is at. For example, dark yellow urine means you need to rehydrate and light yellow means you are well hydrated.

Determine your Sweat Rate

Stay Hydrated to Sweat

The need for fluid varies from body to body as some people sweat more. The rate of loss of water from the body may vary between 1 and 4 quarts per hour depending on your sweat rate. Weigh yourself before and after a timed training run. One pound of weight loss is equal to 1 pint of water loss. Calculate sweat rate accordingly and determine the amount of liquid required during the run. Remember, your sweat rate changes according to weather conditions. You can do sweat rate test in different weather conditions and see how it affects your rate of hydration.

Every runner is different and has to experiment to find out the best routine and also the correct running technique . Try different strategies and check which of the hydration tips and combination works best for you. Hydrate yourself and hydrate well. Run to stay active and healthy, and stay hydrated to run actively.

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7 Hydration tips for runners


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