Whether you’re an avid runner competing in marathons or simply taking light jogs to stay fit, sufficient hydration is essential. Without proper hydration, your performance suffers and your body is at risk of serious health complications. Water provides energy to your cells and cushions your joints, removes waste, and regulates body temperature. Drinking plenty of water helps to minimize injury and cramping and speeds recovery time.
Watch Out for Signs of Dehydration After Exercise
It doesn’t matter if conditions are hot and humid or overcast and chilly. Your body generates twenty times more heat when you run, regardless of the weather. Sweat cools the body but also results in the loss of water and electrolytes, such as sodium, calcium, potassium, and magnesium. Losing more than two to three percent of body weight through fluid can result in dehydration. Signs of dehydration include fatigue, headaches, cramps, and an increased heart rate.
Drinking water is important not only during the run, but before and afterward as well. Proper hydration habits help to boost overall performance and safeguard the body from trauma. The right amount of water depends on the conditions and the runner. Temperature, climate, and the amount a person sweats factor into the hydration plan for healthy and peak performance.
Weighing yourself both before and right after a run determines how much fluid you’ve lost. This fluid needs to be replaced. Drinking water two to four hours before running is always recommended. You don’t need sports drinks. Regular water is just fine. In addition, to replenish key minerals quickly and efficiently, there are a number of easy-to-take electrolyte and hydration tablets on the market.
Remember to stay hydrated before, during, and after exercise!
In summary, stay hydrated during the run. Drink when you feel thirsty. Don’t forget to continue hydration post-running. Be conscientious about drinking often for up to 24 hours after the run and let yourself snack on water-based, healthy foods, such as watermelon, oranges, and strawberries. And if you have further questions about nutrition and hydration, contact Core Progression Elite Personal Training today.