Why Runners Should Never Endure Dehydration

It is commonly known that runners should care for all aspects of their sports life. None is less important than others. The proper gear, the accurate diet, the right workout program and the right amount of liquids are equally significant when it comes to fueling the body.

There are all kinds of sayings that athletes are prone to assimilate with no further examination, such as having eight glasses of water a day.There are many things wrong with this sentence and here is why.


Let’s start off by admitting that the body needs the right amount of fluids in order to turn food into energy. By enhancing the energy, the body is due to meet sport performance. It doesn’t get any simpler than this.Still, not any liquid is a good liquid and it is definitely not a must to fill your body with water.In order to know what the fluid intake should be and what it should contain, what you should do is just listen to your body.

Fluid requirements are not the same for everybody, but they are just as well sine-qua-non. Firstly, you should be aware of hyponatremia which basically is the official name of water overdose. It does sound surreal, but it is a problem that many athletes encounter and it severely damages the body’s welfare. This is the reason why the right amount of liquid is quintessential.

Secondly, you should try and define the right amount of liquid for you. A fact is that the more you exercise, the more the amount of fluids will drop and decrease your performance and the strength of the body. Lost fluids must be replaced and pay attention to this recommended technique that helps you decide what is the proper fluid intake. By using the following formula, 1 pound= 24 ounces of fluid, you can see what the weight of your body is before and after exercise. During workout, your body loses important fluids and electrolytes and it is highly necessary for these to be replaced.

Sodium and potassium represent core needs of the body.In order to satisfy them, it is important to stick to the recommended amounts of liquid before, during and after exercise. You should drink somewhere between 13 and 20 ounces of liquid before workout, 12 ounces every 15 minutes during workout and 16-22 ounces after. This will replace the pounds that were lost. Keep in mind that about 80% of water lost during intense physical activity must be substituted prior to any other workout session in the same day.

“What should I drink?” is a legitimate question and a very important one. For workout that lasts less than one hour, water is the right fluid source. Those who train more than one hour need liquids with 8% carbohydrates and sodium. Sports drinks manage to cover the needed substances as they contain carbohydrate, potassium, sodium and all the other ingredients that hydrate the body. An equally important issue is the temperature. Cool and cold liquids are highly desirable as they cool the body temperature, but make sure you stay away from sodas and juices right before exercise. Your training may be compromised by some stomach discomfort.

A healthy lifestyle determines innumerable benefits for the body. Just make sure you never give up on listening to your body. It is the only accurate indicator of what you actually need for successful performances.

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