We are only designed to withstand heat or a limited water supply for a given time. Therefore, running and dehydration frequently go hand in hand. Breathing, sweating, and urinating lead us to lose fluid daily.
To prevent any health issues:
Runners should pay attention to their sweating, especially since their bodies lose water as soon as they run. Dehydration in runners can result in fatigue, headaches, loss of coordination, nausea, and cramping of the muscles. Maintaining proper hydration is essential for avoiding heat-related disorders, including heat stroke, which can have life-threatening effects. In addition to all of that pain, dehydration makes you less efficient.
To boost performance:
Staying hydrated is a crucial factor that helps with comfortable running with boosted performance. Hydration is essential for maximizing performance, minimizing cramping and damage, and improving recovery. Our body temperature is regulated by water, and it also flushes out waste, aids in supplying energy to our cells, and cushions our joints.
Now that we have established why staying hydrated is essential for our body, let’s look at some of the symptoms of dehydration and some running tips that can help us remain hydrated during runs.
Symptoms of dehydration:
- Dry lips
- Parched mouth
Running tips that will help you remain hydrated:
- Fluids: If you’re opting for an intensive run, you’ll need more than water. You can get electrolytes in the form of pre-mixed beverages and powders that you combine with water.
- Make a route plan: Planning a route that will take you past a water-filling station will help you avoid carrying extra weight while you run because water weighs a lot. Another choice is to design a long route that includes loops from your car and utilize it as an aid station. You may refuel a water bottle and get a quick bite in your car.
For performance and health, staying hydrated while running is crucial. On long runs, try staying hydrated by drinking water frequently throughout the day. Additionally, taking carbohydrates and electrolytes regularly for the best possible hydration and nourishment is essential. Each runner has distinct needs, so speaking with a dietician might help you better understand yours. With the right hydration, take up HDOR’s running challenges and run anytime and everywhere.