HYDRATING
DURING YOUR RUN
· Follow a schedule.
Don’t rely on your level of thirst.
If you are already thirsty, chances are you are already dehydrated.
· Have a plan. And stick with it.
o
Drink
cold water. Cold water will lower your
body temperature and keep you cool and comfortable during your workout. This will allow you to run longer.
o
You
should drink 16 oz of water 1-2 hours before your run.
o
Rehydrate
during your run. Drink little and drink
often to avoid feeling bloated while your run.
Drink 16 oz of water for every hour that you run. Or 4 oz every fifteen minutes.
o
When
you are done running, replenish the fluids that you’ve lost. Try drinking 16 oz of water immediately after
you are done running and stretching.
Continue rehydrating for the next few hours.
· Hydrating beverages include:
o
Water
and sports drinks
o
Tea
and decaffeinated coffee
o
Juice
and milk
o
Be
conscious of the calories you are consuming in some of these beverages
o
Sports
drinks are not necessary unless you are running over one hour. Drink 4-8 oz for every 60-90 minutes you are
exercising. Sports drinks will replenish
the electrolytes that you are losing through sweat – like sodium and
potassium. These will fuel your workout.
· Sings of dehydration:
o
Nausea
and vomiting, muscle cramps, heart palpitations, dizziness, dry lips or mouth,
weightloss
o
Check
the color of your urine: clear –
hydrated; yellow - dehydrated
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