Keeping the body optimally hydrated requires more than just water uptake. So, you will have to do more than looking for the Best Water Bottles for Running. It is especially harder to sufficiently stay hydrated during the summer season. Therefore, you might want to avoid several drawbacks that derail most people’s hydration journeys.
Not Drinking Adequate water on a Weekly Basis
Cramming content on the test morning hardly works, so does drinking excess water on the morning of your run. The recommended way of doing it is an uptake of 2-3ml for every pound of body weight, 4hrs in advance. Taking a liter or more just before the run, works against hydration needs. As a matter of fact, the colossal amounts go through the kidney, diluting the sodium levels. As a result, one stands the risk of hyponatremia. In contrast, take water in intervals all week. Light yellow urine is an indication of proper hydration while anything a bit darker indicates dehydration.
You can also determine hydration levels by checking the sweat. Measure your weight without clothes before and after the run. If you will have lost 1-2% of body weight, that means you have healthy hydration levels. However, should you have lost 2-3% of body weight, you need to hydrate more. That said, the figures are not rigid owing to the fact that runners are different. Sweat rate, effort, and body size in general, inform the hydration techniques. Basically, 0.4-.08 liters are the average, for an hour of training. Anything beyond that requires 0.5-1 liter. Lastly those losing more than 2% of body weight should drink 1.5 liters for each kilogram lost.
Keeping away from Salts
While increased sodium levels lead to high blood pressure among other chronic diseases, salt is not entirely bad. The body needs some controlled sodium levels to operate optimally. When one runs, a gram of sodium is lost for every liter of sweat. Therefore, add some salt to your dinner or eat some salted peanuts to keep the sodium levels as required.
Packing too many Chews and gels in Contrast to Sports Drinks
Plenty of athletes go for the easier and more convenient gel. While chews and gels are an easy fuel source, they unfortunately contain no sodium. Sugar levels remain at par but lack of sodium leads to fluid imbalance. To avoid this, try packing some electrolyte water mixed with a salt tablet.
Not Getting Sufficient Potassium and Magnesium
Other than sodium, sweat contains potassium and magnesium as well. They too get lost during sweating. What is more, they not only contribute to fluid balance but muscle function as well. Reports from various studies made quite shocking revelations that most average Americans do not take up recommended levels. The levels being 4700 mg of potassium and 400mg of magnesium daily. Less than that means dehydration and muscle cramps. To avert this, just take a balanced diet, with plenty of grains, fruits, legumes, and vegetables. In particular leafy greens, pumpkin seeds, broccoli, almonds, tofu, lentils, and flaxseeds cater for magnesium needs. As for potassium check out sweet potatoes, tomatoes, pomegranate juice, beets, bananas, and oranges.
Failure to Listen to the Body
It is not unlikely to see runners crawling or being carried to the finish line. What we do not see is the fact that at some point their bodies communicated. Our bodies often tell and warn of pending danger. Our job is to listen and act accordingly. So, next time when your body gives the warning, take some time to hydrate.
Most of the things listed can be taken care of easily and seamlessly. It is just a matter of getting a bit serious, regards maintaining proper hydration levels. Surprisingly, most remedies do not cost much.