Dehydration – we’ve all heard about it. Athletes are told time and time again to hydrate properly for sporting events to prevent it but what actually happens to the body when it is losing water and electrolytes?
For one thing, it isn’t pretty.
- 2% water loss = impaired performance
- 4% water loss = performance continues to decline
- 5% water loss = heat exhaustion
- 7% water loss = hallucinations may occur
- 10% water loss = heat stroke
Yeah, none of that sounds like very much fun to me. One quick and easy way to tell if you are dehydrated is by the color of your urine. Optimal hydration is pale yellow (or colorless). However, if it is very dark, like apple juice, you should start drinking up!
Depending on the duration, intensity and environmental conditions – sports drinks might be a really great option to prevent the ill effects of dehydration! Sports drinks contain important electrolytes, such as sodium and potassium. Sodium helps move water throughout the body to maintain fluid balance. These types of drinks also make you thirsty so you keep drinking more. What another clever way to stop performance fatigue in its tracks! Additionally, the carbohydrates in sports drinks give a boost of energy.
Think more water is better? Think again….(more to come!)
For more information check out these awesome websites!
Ahhh Summer Time.
The basking sun, sizzling sound of meat grilling on the BBQ and fireworks.
Depending on your location, this is also the time to head out in the early AM or late evening to get your run in. During the warmer months, staying properly hydrated is critical in order to perform and avoid the consequences of dehydration. Lost at where to even begin? No worries! There are plenty of resources and scientific research on how to hydrate properly before hitting the pavement.
- 8 to 16 oz of water 1 to 2 hours before running
- 4 to 8 fl oz of water 15 to 30 minutes before running
- Colder the better
Mid Run Guidelines:
- 1 Hour or less = 3 to 6 fl oz of water every 15 to 20 minutes
- 1 to 4 Hours = 3 to 6 fl oz of a sports drink ever 15 to 20 minutes
- 4+ Hours = 3 to 6 fl oz of sports drink but let thirst guide you
Post Run Hydration:
- 24 oz to ensure you go to the bathroom within 60 to 90 minutes of running. This may vary due to running conditions and your own body
Worry about constantly having to stop to use the bathroom during a run? No problem – studies have shown that sloshing cold water right before a run and every 15 minutes throughout ran faster and farther than those who didn’t.
Grab that water bottle and head out to run!