Hydration is a crucial aspect of running that should not be overlooked. Proper hydration is your best ally to improve your performance, prevent muscle cramps and fatigue, and promote muscle recovery.
The body loses fluids through sweat to regulate body temperature, and this process is accentuated during exercise. When you run, your body works hard to fuel your muscles and maintain a steady pace, which requires a constant supply of water and electrolytes. If you don’t replenish these fluids as you go, you risk becoming dehydrated. Dehydration can lead to a whole host of negative consequences, including muscle cramps, fatigue, and decreased performance. In extreme cases, it can even be dangerous with risks of dizziness.
It is recommended to drink at least 250 ml of water per hour of running, or more, depending on your personal needs. It should also be noted that hydration needs vary from athlete to athlete, so it’s important to experiment and find what works best for you. One way to do this is to weigh yourself before and after a run, then calculate the amount of water you lost through sweating. For every kilo of weight loss, you should aim to drink at least 1 liter of water to replenish fluids.
There are many options for staying hydrated during a run, including water, sparkling water, sports drinks, and energy drinks. In general, it’s best to stick to water or a low-sugar sports drink, as they will help you rehydrate without adding calories or sugar to your diet.
In summary, hydration is a key element for optimal performance in running. It’s important to drink enough water before, during, and after exercise to avoid dehydration and its negative consequences.
Sources
Personal practice and on lessecretsducoureur.com, conseils-courseapied.com, drhenry.org.
