HYDRATION & DEHYDRATION

Facts about hydration and dehydration. Did you know…..

• An average person loses around 90 ounces of water a day.
• If you feel thirsty, you are already dehydrated.
• It takes a loss of only 1% - 2% of your body's ideal water content to cause dehydration.
• On a warm day a runner can lose one cup of water for every mile.
• Water has a profound effect on brain function and energy levels. Even a slight dehydration can - produce a small shrinkage of the brain, impairing coordination, concentration and thinking.
• You can supplement your fluids by eating raw fruits and vegetables such as tomatoes, lettuce, carrots, watermelon, and apples.
• Water helps maintain muscle tone and prevent your skin from sagging.
• Water helps rid the body of toxic waste and toxins.
  

Why is hydration important?

Sweating is the body's major way of getting rid of excess body heat. We sweat to help regulate our body temperature. If we can't sweat (for lack of water), our body temperature spirals up and we quickly find ourselves at risk of heat injuries like heat cramps, heat stroke, and exhaustion.
As well as causing potentially fatal consequences, just being slightly dehydrated will result in your body's performance being lessened by 10%. It is important not to wait until you are thirsty to drink - by the time you are thirsty you are already dehydrating!


Signs of dehydration…

• Feeling chilly
• A throbbing head
• Nausea
• Fatigue
• Dry, itchy skin
• Dry mouth
• Feeling shaky
• Disorientation
• Unclear thinking

Drinking and running

Many organised races will have water stations en route and it is a good idea to make use of them. Half marathons and full marathons usually have drink stations that can provide you with an energy drink such as Lucozade Sport, as well as water. Energy drinks not only help to keep you hydrated, they also replace some of the vitamins, minerals, and salts that are lost during exercise. Walk through water stations to avoid spillage, and take frequent small sips to prevent overloading your stomach.

It is important to practice drinking water and sports drinks on your longer runs and get to know what suits your body. Suddenly gulping down an energy drink when you are not used to it may lead to an upset stomach. It is worth investing in a runner's drinks carrier that you can take with you for training sessions and races.

What you drink the night before a run can affect your body and its performance. Alcohol dehydrates you, and coffee and tea act as diuretics. The best drink for the evening before and day of a race is water.

source from http://www.runlikeagirl.com.uk/