5 Key Hydration Tips for Runners | Coldest Water Bottle 1 Gallon
When an individual is carrying out vigorous activities, hydration is important during hot temperatures. According to Robert W. Kenefick, hydration has a direct impact on an individual’s performance. Especially when a runner is more than two percent dehydrated the performance decreases.
Thus, it is important to keep your body hydrated by ensuring that water is readily available in gyms and even in the car. More so, a runner should be a regular sipper of water. When running to keep themselves hydrated giving them the required boost. With that said, the following are strategies and hydration plans that you should carry out to get the best performance.
First Hydration Tip: Hydrate before Running
According to the study published in a Journal of Athletic Training, a runner ran for 12 KM race at a temperature of 800 F without drinking water. he was in the state of dehydration. He was much slower in comparison to a hydrated runner. This result is due to the fact that dehydration causes the blood volume to drop as a result reducing the amount of heat the body transfers making it difficult for the body to maintain the required aerobic demands.
Thus, as a runner, you should drink eight to sixteen ounces of water two to three hours before a run. In case there is no Iced water, coffee and tea can also work. In a normal daily routine, you should ensure that you have taken eight ounces of fluids thirty minutes before getting out.
Second Hydration Tip:
Make Long Runs During The Cold Temperatures:
According to a study in Medicine and Science in Sports and Exercise, a cyclist who hydrated with cold water before the exercise was more resilience compared to those who took warm water.
Therefore, it is important for a runner to crush ice and put it in their favorite drink during hot runs. This is done by filling a bottle half way of water and filling it up with crushed ice and storing in cool places. In this regard, the cold drink will reduce the body temperature reducing the metabolic activities increasing a runners output.
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Third Hydration Tip: Maintain a Regular Schedule:
According to a journal about sports sciences, cyclists need to have a recorded plan for hydrating during their exercises. The plan must include exact resting time and the times to take the fluids to be regular but you increase it during the mid-hours of the day. Thus, the plan should be individual in accordance with how long you run and how often you take fluids. With that said, your plans and notes of the period you drink should be set by use of reminder 15 minutes before you consider yourself thirsty. Additionally, taking a small number of drinks regularly can increase the absorption of fluids in the body, avoiding stomach sloshing.
Fourth Hydration Tip: Sip Regularly:
According to a study carried out by Ian Rollo, runners who rinse their mouths regularly on the treadmills sessions runs 15 minutes longer and an additional of 200 meters compared to runners who don’t sip fluids during the workout.
Thus, it is important to drink up for shorter runs and reduce extra calories to achieve the best performance. Although it is advisable for a runner to ingest a lot of sugar at once, it is also important for the runner to drink fluids regularly during the run.
Fifth Hydration Tip:
Keep The Coldest Water Bottle 1 Gallon:
Always keep a stainless steel water bottle. It will keep the liquids cold for 36 hours and you can carry this coldest water bottle anywhere with you. Fortunately, the coldest water has recently introduced The Coldest Water Bottle 1 Gallon for the benefits of the sportsperson, office workers, construction workers and others. Hydrate yourself regularly.
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