Running and Hydration


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Compliments of Marathon Training Speaker - Kevin McCarthy

    

Two Reasons to Hydrate

1. Avoid Heat Illness/Injury
2. Avoid Performance Decline

Dehydration Basics

  • Evaporation of sweat is the most important mechanism for losing heat.

  • Sweating leads to dehydration, which impairs physiological functions.

  • Dehydration reduces performance during prolonged training and competition and intensifies in hot environments.

  • Dehydration is a common problem. Individuals have lost as much as 6% of their body weight during exercise in the heat.

  • Dehydration by as little as 1% of the body weight can impair performance. (This is only 1.5 pounds on a 150 pound person).

  • Warning Signs of Dehydration:
    
- Fatigue   -Flushed skin
- Loss of appetite   - Light-headedness
- Nausea   - Dark urine
- Poor concentration   - Muscle cramps

Hydration Recommendations

1. Active individuals should drink 80-100 ounces of fluid per day (10-12 cups).

2. Drink adequate fluids during the 24 hours before and event.

3. Drink 16-17 ounces of fluid 2 hours before the event.

4. Drink 5-10 ounces of fluid every 15-20 minutes (20-40oz per hour) during event.

5. Drink 24 ounces of fluid for each 1 pound loss of body weight after the event.