Runner's Oasis | Nutrition | Hydration
Hydration

Replacing fluids is essential to every runner. That's why we've devoted an entire section on HYDRATION. Here you will find all you need to know about fluid absorption, how much you need to drink, and summer running.

    Hydration: What is it and why is it important?
    To hydrate means to replace your body's lost fluids. The chemical process of breaking down carbos for fuel requires water. Since your body is breaking down the carbos quicker when you run, you are using up your body's fluids quicker also. That's why replacing fluids is important to a runner.

    How Much Should I Drink Before, During and After Workouts?

    BEFORE A WORKOUT: The amount of fluids you should drink before a workout depends on when you are running and what the weather is like. If you are running in the morning and the weather is cool, you'll need less fluids than if you're running in the afternoon when it's hot. A basic guideline to follow is to never wait until you are thirsty to drink. It is suggested to drink several cups of cool water 10 to 15 minutes before a workout. Or you might want to try drinking 1 to 2 cups of a sports drink. However what you drink depends on what makes you feel comfortable. Just remember that keeping your body hydrated is important no matter when you run.

    DURING A WORKOUT: You need to think about drinking fluids during prolonged or vigorous workouts and if you're running in hot weather. If this is the case, drink small quantities of water every 10-15 minutes. It has been proven that drinking a sports drink during a workout or race can boost the amount of energy you have for the end of a workout or race. Try a half cup to a cup every 15 minutes.

    AFTER A WORKOUT: After any workout it's important to replace the fluids you lost during the workout. So drink up! Drink slowly and only cool fluids, not cold. You might want to dilute a sports drink to 1/3 its strength, the added water can't hurt.

    SUMMER RUNNING
    Ok, it's HOT, your running a summer road race, and the water station is coming up. You think to yourself "should I drink the water or just pour it over my head?" Pouring over your head would cool you off, but would it really help you out?

Here's the answer:
Researchers have determined that cooling your skin during a run does not cool you. It doesn't lower heart or sweat rates or body temperature, either. REMEMBER: pouring water over your head won't help you stay hydrated.

It may however, give you that psychological boost you need to help you finish those last few miles. But if you have a choice between drinking or dousing choose the drinking; it's more beneficial.

The Bottom Line: Plan your summer runs where there are front yard sprinklers!


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Copyright Runner's Oasis, 1996.
Last updated: 8/15/1996