How To Hydrate For Running
- February 5, 2009
- 2,037 Views
Writer
Andre_Scott
Music
Edison Music Corp
Voice Over Artist
Ryan Hunter
When running for more than 30 minutes, you’d better hydrate along the way. For every 1% dehydrated you get, your performance can suffer up to 5%.
You Will Need
- A bathroom scale
- A water bottle
- And a sports drink
- A water bottle pack that cinches around the waist
Step 1: Weigh yourself
Weigh yourself naked as you’re getting dressed to run.
Before you take a step, chug a tall glass of water.
Step 2: Fill your bottle
Fill up a water bottle with water for runs shorter than an hour. If going longer, fill it with a sports drink.
Step 3: Pack your bottle
Either hold the bottle in your hand, or carry it in a pack around your waist.
Step 4: Hydrate
Drink about 20 ounces of fluids ever hour. The hotter it is the more you’ll need to drink.
If it’s scorching and you know you’ll need more than 20 ounces of fluids every hour, carry two water bottles, one filled with a sports drink.
Step 5: Weight yourself again
When you return home, strip off your clothes, dry yourself completely, and weigh yourself again.
Step 6: Assess your hydration
If you’ve lost weight, you need to drink more during your workout. For every pound less, drink 16 more ounces next time you run.
Hyponatremia, or over-hydration, is considered a bigger threat to marathon runners than dehydration.
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Comments (4)
hi
over 3 years ago by Imran_Haider
cool
over 3 years ago by Imran_Haider
great
over 3 years ago by Imran_Haider
informative:)
over 3 years ago by cooolie
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