“I’m only going out for a 2 miler this morning, water can wait.”
It doesn’t matter how MANY miles you may be putting down that morning, afternoon, or evening, you should ALWAYS be hydrating. It may seem like an inconvenience to get out your handheld water bottles or your hydration packs, but remember, it makes a difference to have water and not need than not having it and needing it.
Smaller sips: Drinking too much too fast is never the answer to proper hydration. No one wants to feel bloated and nauseous. Binge drinking water the morning of a long run is never going to be as effective as hydrating during the week; you need on average around 4-5 hours to allow water to flush your system for it to useful.
Don’t over-do or under-do it: Over hydrating can result in hyponatremia (low blood sodium or water overload). It is also noted that under hydrating will result in dehydration.
Water is a winner: Water will notably ALWAYS be the best way to get the hydration train rolling. Reminder though, that on longer runs it is sometimes suggested to bring a sports drink to replace electrolytes. Some great options include Tailwind, UCan, and Nuun.
Sweat tests: Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. Be sure to take into account the varying weather conditions and do different tests on those days to ensure that you are getting enough fluids.
Pre & Post are important: Although hydrating is important to do during workout, it is still incredibly important to hydrate pre workout and post workout. Be sure that you are drinking fluids laced with electrolytes and water in the days leading up to workouts and following them.
Pee tests: Want an easy way to know if you are hydrated? Do a simple pee test, if your urine is darker in color (yellow/orange) you’ll know off the bat that you are dehydrated and you’ll need to drink proper fluids. On the opposite side if your urine is closer to a pale yellow, if this is the case, you are on the correct hydration track!
So, remember that having hydrating properly is a HUGE deal. If you are looking for advice on different ways to carry your water, come in and let us help you find the right FIT with a little help from our friends at NATHAN SPORTS!
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