Real Reason Why Most Suffer From Running Dehydration

It is imperative that a runner arrives at every race properly hydrated to perform their best. A lack of hydration can lead to number of serious health problems if not addressed.

Maintaining proper hydration is important to avoid the many side effects that can leave you far from the finish line. Staying hydrated will prevent heatstroke during your run. So, when running you should pay close attention to your liquid intake before during and after.

A good tip to maintain hydration is to drink more liquids 72 hours prior to your race. Make sure that you start hydrating the week prior to your long run, and avoid alcoholic beverages. Alcohol is not your friend if you are preparing for a long run it will dehydrate you, prevent you from getting a good nights rest, and leave you feeling groggy the next day!

I also recommend that you stop drinking about an hour before run time. Following this technique will enable you to pass the first couple miles without needing to use the restroom. Be sure that you drink at least a couple glasses of water and allow it time to settle. Then you will be ready to take off and perform at your best! (If you want to make sure that you are well-hydrated you can drink another 8 oz about 15 minutes prior to running.)

In order to maintain your running hydration during your race, consume an 8 ounce cup every twenty minutes. Make sure you take in your favorite electrolyte supplement to provide energy throughout your longer races.

I have to be honest, I dont follow this rule - If I drink too much on a run I feel sick. The last thing you want is to feel the water churning in your belly as you run. From my experience, it is best to alternate water stations. You will get a station around every mile, which is a perfect interval for rehydrating. Again, make sure you listen to your body, especially if you are not feeling well.

If you would like to stick to the rule above, but dont run in an area that has water readily available, there are some really cool running accessories that you can purchase to help you out. Check out water running belts. They can be extremely helpful in replenishing your body. Another alternative are hydration packs which will often hold a greater amount of fluid.

As important as hydration is before your race, you must also be aware to hydrate sufficiently post-race. I prefer to drink three 8 oz glasses of my favorite Gatorade after the more challenging runs. If you have the ability to weigh yourself, ideally you should drink twenty ounces per pound of weight loss. This is considered water weight that you lost in sweat during the run. Make sure to continue drinking fluids if you are feeling dehydrated after this process. Make sure you do this to speed up recover and minimize the level of overall fatigue.

Take notes of these running hydration tips. Practice implementing them during your training days and you will perform at a peak level come race day!