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Keeping yourself hydrated while running is incredibly easy to be overlooked. Many people think that when they are thirsty, they naturally drink water, so just go with the feeling of their body. In fact, if you don't pay attention to hydration, you can fall into a dangerous state of dehydration at any time.

In this article, I will talk about the right ways to stay hydrated from the following 3 aspects, hoping to help you start a safe and efficient running journey.

1. Importance of timely hydrating
2. The best time to drink
3. Recommendations and prohibitions

Importance of Timely Hydrating

1. Prevent dehydration

While running, you need to contract your muscles to generate kinetic energy and heat for you to move forward. In order to regulate body temperature, you need to sweat to dissipate heat. If the water supply is insufficient, it will result in higher body temperature and increasing the risk of dehydration and heat stroke.

Symptoms of dehydration can be divided into mild, moderate, or severe depending on their severity degree. Mild dehydration is usually characterised by thirst, fatigue, and mild vision impairment. Moderate dehydration is more pronounced, and you may feel agitated or sluggish, with a fast but weak pulse. Severe dehydration is the most serious, and may include deep sunken eye sockets, fainting, and shock, along with rapid heart rate and low blood pressure.

Tips: If you experience mild symptoms of dehydration, you should stop exercising immediately and re-hydrate slowly. You can choose a sports drink or light salt brine to replenish electrolytes. Moderate or severe degree, you should seek medical solutions in time to quickly replenish fluids and electrolytes through intravenous infusion.

2. Replenish strength

Running is a high-intensity exercise that burns a lot of energy and water. When you lose 1% water of your body, you also lose 10% of your strength. Timely hydration can not only relieve thirst and fatigue, but also maintain normal physiological functions, such as maintaining electrolyte balance and promoting metabolism. In this way, runners can have better physical strength.

3. Protect joints and heart health

The right amount of water lubricates the joints and can ensure the proper secretion and circulation of joint fluid, reducing the risk of joint damage. Timely replenishment of water can also maintain body fluid balance, reduce blood viscosity, improve circulation efficiency, and effectively prevent cardiovascular diseases.

Best Time to Drink

Before running

• 2-3 hours before running, intake of about 500 ml of water to ensure that your body is adequately hydrated.
• 15-20 minutes before running, intake of about 250 ml of water to help improve running performance.

While running

Fix every 15-20 minutes to replenish water and regularly intermittent replenishment of 100cc to 150cc of water to maintain the water balance. (The specific frequency can be adjusted according to the intensity of the exercise, the amount of sweat and weather conditions.)

Stay hydration while running should follow the principle of sip slowly to avoid coughing or gastrointestinal discomfort caused by large gulps of water. Don't drink water when you feel thirsty, because your body is already in a slightly dehydrated state when you are thirsty.

After running

Before you start sipping slowly to replenish water, you’d better walk slowly for at least 5 minutes.

Recommendations

• Before running, it is recommended to drink water or light salt brine to replenish the water and electrolytes.
• After running, you need to have protein and carbohydrates for post-running recover. Milk, fresh juice (coconut water, watermelon juice, lemon water, etc.) are good choices.
• If the running time is less than 1 hour, it is mainly to supplement water, if the running time is more than 1 hour or sweat a lot, it is recommended to drink sports drinks with water, a small amount of sugar, electrolytes and minerals.

Prohibitions

• It is not recommended to drink carbonated drinks or juices containing a lot of fructose (such as apple juice, grape juice, pomegranate juice, etc.). They will cause higher blood sugar concentration and let you more likely to feel tired.
• It is not recommended to drink ice drinks, which is very easy to lead to gastrointestinal dysfunction, causing diarrhea or indigestion.
• Drinks containing caffeine are not recommended. Because caffeine has a diuretic effect, it will promote the body's water elimination, making you feel thirstier.

Stay hydrated during running can improve your performance. According to your own situation, you can develop a good running hydration habit. This will not only ensure a healthy state of health, but also let you more deeply appreciate the fun of running.