The Importance of Hydration During Excercise

Proper hydration is key to maintaining your performance during your runs - be it during training or competition. With the Summer right around the corner let's go over some of the risk of under-hydrating, as well as what you should take into considerations - as an athlete - when hydrating.

First - the risks associated with improper hydration:

• Dehydration
• Heat Illness
• Decreased Performance
• Muscle Cramping
• Electrolyte Imbalance
• Decreased Cognitive Function
• GI Issues
• Reduced Recovery

As a runner you are likely to have felt the effect of one - or more - or the above symptoms of dehydration. To properly mitigate these risks, it is important to maintain adequate hydration before, during & after any exercise. The proper amount of hydration needs during running are unique to each individual and will depend on several factors, including sweat rate, body weight, weather conditions and the duration and intensity of the run. Below are some general guidelines to follow to assist with reducing the risk of dehydration:

• Pre-hydrate: Drink fluids prior to commencing your running activity to ensure that you are starting off well-hydrated.
• Drink during your run: During your run, drink fluids at regular intervals, typically every 10-20 minutes - especially if running for longer than an hour - with the aim to drink enough to replace what you lose in sweat. A simple wat to measure this is by weighing yourself before and after a run to see how much fluid you have lost.
• Listen to your body: Pay attention to your body's thirst cues and drink when you feel thirsty. This is an indicator that your body needs fluids.
• Consider the weather: Hot and humid conditions are likely to require you to drink more fluids than cooler temperatures. It's important to adjust your fluid intake on these conditions.
• Use a sports drink: Consider using a sports drink or mixes that contains electrolytes, such as sodium and potassium, to assist with the replacement of lost electrolytes through sweat.

Remember that everyone's hydration needs are unique. It's important to find what works best for you. If you are concerned about your hydration needs, consider consulting with a sports nutritionist or healthcare provider for personalized recommendations.