Raise Your Water Bottle to stay Hydrated in Honor of Your Running Success
Staying hydrated will improve your running performance. Did you know that around 82% of your blood volume is water? In other words, the less hydrated you are, the less good your race performance will be.
Raise your water bottle in honor of your success in running!
Staying hydrated (that is, drinking enough water) will improve your running performance. Therefore, when you exercise, it is important to replace the water you abandon by sweating to maintain the same blood volume. When it decreases, your cardiovascular system transports oxygen to your muscles less effectively. This results in a reduction of your aerobic capacity.
In other words, the less hydrated you are, the less good your running performance will be.
If you run for less than an hour, then drinking water is both economical and low calorie. The carbohydrates and electrolytes you store are enough for all training sessions of less than an hour. On the other hand, for longer races, drink a sports drink. This type of drink contains low levels of carbohydrate, which makes it easier for your body to absorb fluids while providing you with more energy.
Early Symptoms of Dehydration:
Early symptoms of dehydration include thirst, dry mouth, sticky saliva, less frequent urination, and reduced urine output. In cases of high-intensity dehydration, you may experience dizziness, lack of energy and even vomiting.
So how much water does it take to stay well hydrated? The easiest way to find out if you are hydrated to the fullest is to check the color of your urine. Contrary to what one might think, the urine is not yellow. The urine of a hydrated and healthy person is almost colorless or only a very pale yellow. This does not mean that you have to drink large amounts of water at one time.
In fact, drinking water too quickly and too much can also be dangerous. It’s a matter of drinking a little and regularly. Swallowing gallons of water can lead to hyponatremia, a rare but life-threatening condition caused by the ingestion of too much water and too little salt. The best thing to do is to listen to your body. When you drink during your run, stop drinking when you feel or hear the sloshing of water in your stomach, when you feel stomach pain or have nausea.
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Precisely Optimize Your Level of Hydration:
You can easily evaluate your water consumption more precisely to optimize your level of hydration and therefore your sports performance. Weigh yourself before and after your run. For each 0.5 kg lost, replace this weight with 500 ml of water. You should also drink about 500 ml of water during the two hours before your workout. On the other hand, during your training, it is advisable to drink about 300 ml over a period of 15 minutes, to renew every 15 minutes.
While it is important to drink fluids often and in small amounts while you run, the best way to maintain your level of hydration is to remember to drink regularly during the day. Many people are reluctant to drink often because they think it increases their urge to urinate. However, this is only the first effect of increasing the level of hydration. Once your body gets used to being well hydrated, this trend should subside.
Read More: Why Reusable Water Bottle is Best For You?
Tips To Help You Remember To Drink Regularly:
Here are some tips to help you remember to drink regularly to hydrate and to reach the maximum of your potential the next time you go running.
1- Buy Coldest Stainless Steel Water Bottle: Keep the coldest stainless steel water bottle to carry water or favorite drink to hydrate.
2- Write Down Your Consumption: Whether on a piece of paper on your fridge or a page in your diary. However, as the saying goes in our hi-tech world: “there is an app for that! » Use Water Apps for monitoring water consumption to hydrate you. They are available on Android and iOS. Noting your intake will help you track the amount of water you drink each day. You can also motivate yourself to drink more by setting goals, especially if you reward yourself for reaching them.
3- Add Flavor with Lemon Juice: A drizzle of lemon juice adds some flavor to your water without the extra calories. In addition, it’s refreshing!
4- Also Drink Sparkling Mineral Water: Sparkling water contains no calories, sugar, alcohol or caffeine. It moisturizes as well as still water and has a pronounced flavor that will add a little variety to your water intake to hydrate.
5- Drink When You Are Hungry: Many people are so disconnected from their bodies that they think they are hungry when they are only thirsty. If you are hungry, drink a glass of water before eating.
6- Take Water Everywhere! Take a Coldest Bottle with you wherever you go, so you always have a drink available. You do not need to have a big bottle, just a practical thing to drink regularly and hydrate. These bottles are available in several sizes.
7- Vary the Temperature: Try to drink hot water or sugar-free herbal teas instead of regular water, especially when it’s cold. Herbal teas do not contain caffeine and, if you do not suck, no calories either!
As simple as it may seem, water – one of the most underrated natural elements – is also one of the best stimulants for your training. So drink more water, stay hydrated and improve your running performance.