Proper hydration is the key to productive exercise. You should be drinking before, during and prior to any workout, especially during running training. The amount of water needed during a run varies per person, but there is a way to find out how much you will need. During a recent Sports Nutrition presentation I attended, Dr. Karen Dolins gave us this simple method.
Weigh yourself before and after your run, preferably naked 🙂 Seeing that 16 ounces of water equals 1 pound, the diference in you weight, plus whatever you drank on your run, is the amount you should be drinking on your runs. This will obviously change depending on the length of your run, but it will give you a good baseline.
Here are some good hydration tips that I took away from the presentation:
- All fluids provide hydration.
- Fluid needs vary – drink enough so your urine is clear and regular.
- Drink on to two cups of fluid 30 minutes before exercise.
- Drink throughout your workout.
- Replenish lost fluids after a workouts.
- Sports drinks provide fuel, electrolytes, and tase in addition to fluid – this can be helpful in making sure you drink enough, stay hydrated, and maintain energy levels.
I know I struggle with drinking enough water throughout the day to stay, but I’m trying to create a schedule throughout the day so I can stay on track. Do drink enough water? What are your tricks to staying hydrated?