Gearing up for a marathon? Are you keeping track of your body’s water content? Keeping yourself hydrated is a crucial part of marathon training, especially during a warm weather race like the Coimbatore Marathon. You must drink more than you do during normal days while practising for the big run. Otherwise, dehydration will lower the quality of your performance.
You need to drink regularly to stay well-hydrated. But how much you drink depends on how warm and humid the conditions are, how much and how fast you are training and how much you sweat.
You must not wait to get thirsty to drink water. Start drinking early in the run. Also, drink regularly throughout the day. If you run for more than an hour, consume sports drinks or drink water and take salt tablets, without sugar.
How to calculate your fluid requirements?
Weigh yourself before and after running. Determine how much weight you lost during the run and re-hydrate by consuming an amount of water equivalent to one-and-a-half times the amount of weight you lost.
The effects of dehydration
You will be exhausted and will sweat more. And your body works harder and uses up more water. It will gradually lose its ability to cool itself, decreasing your energy level and making you run slower.
How often should runners drink?
One needs to hydrate frequently during the workout, in addition to drinking more during recovery. The rule of thumb is to drink every 20 minutes. But, one must drink more on a warm day.
