Hello Community! So many of us runners struggle with the same things from injury, to finding family/ life balance to what’s the best way to hydrate.
Stay Hydrated, Stay Strong!
Follow These Tips For Daily Hydration:
1. Aim for 8-10 cups of water daily to avoid dehydration and ensure peak performance.
2. Adjust based on activity level and climate.
3. During Short Runs (<5 miles): Hydrate after your run unless it’s hot out.
4. Longer Runs: Drink water during runs over 45 minutes to maintain hydration levels.
5. Electrolytes: Essential for preventing cramps and maintaining balance. Add electrolyte drinks, powders, or snacks, especially in hot weather or intense workouts.
6. Sip, Don’t Chug:
7. Sip water regularly during your run to avoid stomach slosh and maintain steady hydration.
8. Sweat Rate: Calculate your sweat rate to tailor your hydration plan. Weigh yourself before and after runs to find out how much you sweat per hour.
9. Signs of Dehydration: Watch for dizziness, fatigue, and dark urine. Keep hydrated to prevent these issues.
10. Hydration Variety: Include other liquids like milk, juice, coffee, and tea in your hydration routine.
11. Pre-hydration: Before intense workouts, drink 5-7 ml of fluid per kg body weight about 4 hours prior.
Remember: Hydration is key to successful runs and overall health. Keep those water bottles filled and stay hydrated!
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