Many people think they're hydrated enough before a training run or a race just to find out they begin to feel light headed, sluggish, and cramping up half way through.
Some helpful tips are:
- Drink 8 to 16 ounces of cold water/sports drinks an one or two hours before a run.
- If you're like me at times and didn't hydrate properly drink at least 4 to 8 ounces of fluids 15 to 30 minutes before heading out.
- If possible try to drink 4 to 6 ounces of water every 15 to 20 minutes throughout your runs, especially longer ones over an hour. Also, sports drinks like Gatorade are good choices to drink to get sodium and electrolytes back into your body.
- Post run drink enough so YOU HAVE to use the bathroom within 60 to 90 minutes of finishing your run. 8 to 24 ounces is fine for most runners, but can vary from individual to individual.
* For further reading on hydration tips check out this link on "Runner's World,"
Hydration For Runners
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