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Attention runners: Here are 3 tips to stay hydrated

Running is a sport that requires you to stay hydrated. Hydration regulates body temperature, removes waste and helps bring energy to our cells. It also cushions our joints. A good hydration is essential for maximizing performance, minimizing injury, cramping and improving recovery.

Running generates 20 times more heat that when we are resting. The sweating process helps our bodies cool down. But, sweating can also cause loss of water, electrolytes, and sodium and potassium. Dehydration can occur when we lose more than 2 to 3 percent of our body weight via fluid (about 3 to 5 pounds for a 150-pounder). Dehydration can cause fatigue, headaches, cramping, increased heart rate, and tiredness. Performance can be affected.

These are some ways to keep hydrated.

1. Your sweat rate should be measured

Before and after an hour-long run. Each pound of bodyweight lost can be replaced with 20-24 ounces of fluid. This should be done along with eating carbohydrate- and electrolyte-rich foods, such as peanut butter and jelly sandwiches. You will use the carbohydrates to fuel your muscles, and the electrolytes to support your body’s daily functions.

Your sweat rate is affected by many factors. These factors include the air temperature, your body size, gender and run duration. Because their bodies are more efficient at cooling, trained runners tend to sweat more than less fit ones.

2. Drink frequently

It is better to drink water throughout the day than to consume it all at once.

• Drink water throughout the day.
• Fruits are healthy! You can get water from fruit, and also electrolytes and fiber.
• The best indicator of hydration status is not thirst. Make sure that your urine is clear and not cloudy. Drink up if it’s dark.
• Before you drink alcohol, it is important to hydrate. Drinking alcohol can cause dehydration and insufficient storage of carbohydrates in the muscles. This can lead to poor performance and an increased risk for injury.

3. Get water before, during and after your run

It is equally important to drink before, during, or after training as it is during the rest of your day.

• Drink 16 ounces (2 cups), of water approximately two hours before you go running. This can be paired with a snack, or meal.
• Drink six to eight ounces water approximately 15 minutes before you start a run.
• Drink water regularly if you run for more than an hour. Your sweat rate will determine how much water you need. For those who sweat more, 16 ounces may be needed every 15 minutes. Along with water, you’ll need to consume carbohydrates and electrolytes. Sports gels and dried fruits are two examples.
• Drink at least 16 ounces of water after a run. You can also replenish your water with 20-24 ounces for every pound you lose, depending on how sweaty you are.

Running is a sport that requires you to stay hydrated. Hydration is important for performance and health. To optimize your nutrition and hydration, don’t forget to take in electrolytes and carbohydrates. Every runner is different so it’s a good idea to meet with a registered dietitian to understand your needs.

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