Hydration-A Key Component to a Successful Run

Running performance can be very affected by our level of hydration. If we are dehydrated, our bodies cannot perform to the best of their abilities. Without proper fluid, we feel sluggish and weak during our workout sessions.

Tips for Staying Hydrated

• Start by staying well hydrated by drinking fluids during the day, especially within the hour before exercise begins. You can determine your basic fluid needs in ounces using the following formula:[(Weight in Kilograms* x 27)/240] x 8
• A good rule of thumb to follow is that if your urine resembles lemonade you are most likely hydrated…if it resembles apple juice, you need more fluid.
• Don’t forget to stay hydrated during workouts as well. Drink fluids regularly during exercise to replace fluid losses through perspiration. This is especially important during warmer months.
• Weigh yourself before and after a workout or run. Any weight lost during this time is water weight lost through sweating. Rehydrate after exercise to replace weight loss as fluid during exercise.
• Excessive dehydration (>2% body weight loss) is characterized by feelings of early fatigue, cardiovascular stress, heat illness (muscle aches and cramps, headache, excessive thirst, sweating accompanied by cold, clammy skin, etc.), and decreased performance.

What should I Drink?

Water is the best choice for low to moderate intensity runs and workouts lasting less than sixty minutes. Sports drinks are good options for moderate to high intensity activity lasting longer than 60 minutes. Sports drinks help to replace electrolyte losses (sodium and potassium) that occur during this higher level of exercise. Watery foods that contain salt such as soup and vegetable juice and foods that contain potassium such as fruits and vegetables may also be used as electrolyte replacements. Other sources of fluid include juices and smoothies.

A registered dietitian can assist you in designing a personalized hydration plan that considers thirst, urine color and body weight changes under varying conditions of exercise.

*Divide weight in pounds by 2.2 to determine kilograms