Do you ever keep track of how much water you consume daily? When I started running more frequently, I learned how important it is to stay hydrated.
Research has shown that staying hydrated makes the body function better, especially in terms of cardiovascular activities. It helps the heart pump the blood and oxygen needed to the cells and replenishes electrolytes that the body loses through perspiration, making the adequate consumption of H20 crucial for keeping energy levels up and recovering.
A lack of hydration can also result in dizziness, nausea, cramps and headaches. This is why drinking enough water is one of the key factors that makes the difference between simply participating and smashing goals.
The American Council on Exercise advises that runners take in liquid before, after and during workouts. Here’s the exact breakdown to follow:
- Drink 17 to 20 ounces of water two to three hours before you start exercising
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
- Drink 8 ounces of water no more than 30 minutes after you exercise
It is also suggested that runners drink a liquid that contains a mix of carbohydrates and proteins (like a smoothie) to replace lost nutrients after a long run or race. Read more about that here.
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