Please drink it little by little
It’s important to stay hydrated, but drinking too much water at once can have negative effects during your run.
According to Dr. Justin Marner, a sports medicine physician at Orlando Health Jewett Orthopedic Institute, drinking too much water too quickly stretches your stomach, diverting blood to your muscles during intense exercise, and slowing down digestion. This may cause nausea.
Instead, drink a small sip of water or an electrolyte drink every 15 to 20 minutes, depending on the weather and the intensity of your run.
“This approach helps maintain consistent hydration levels and prevents your stomach from getting too full,” said Megan Kenihan, a certified running coach. Runner’s World.
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Drinking the right amount of water will help you optimize your performance and health while running. Illustration photo credit: Pexels |
Get hydrated early
Avoid drinking water until right before the race. Staying hydrated in the days leading up to your event will improve your performance and reduce your chances of making frequent trips to the bathroom.
The day before the race, drink plenty of water and check the color of your urine. According to Dr. Muerner, a light yellow color is ideal, while a dark yellow color indicates dehydration. I usually drink about 500 ml of water 2-3 hours before a run, and another 250 ml 20-30 minutes before the start, adjusting depending on my size, distance and conditions.
Clean your water bottle regularly
If you use your water bottle repeatedly without cleaning it, bacteria and mold may develop. If left untreated, bacteria and mold can continue to grow and cause symptoms similar to food poisoning, such as abdominal pain, cramps, diarrhea, and vomiting, according to the Centers for Disease Control and Prevention. People who are sensitive to mold may also experience an allergic reaction.
Dr. Müllner advises washing reusable bottles with soap and warm water after each use. Visible residue, unusual odors, or changes in the taste of the water are signs that the bottle needs to be thoroughly cleaned.
Balance water intake and electrolytes
Staying hydrated is important during long runs. However, drinking only water can lead to overhydration, a dangerous condition called hyponatremia, in which the sodium level in the blood drops too low. Symptoms include muscle spasms, headaches, nausea, fatigue and confusion. cleveland clinic.
According to the American College of Sports Medicine, strenuous exercise, especially in hot, humid weather, promotes electrolyte loss through sweating.
Beginners aren’t the only ones who are susceptible to dehydration. A 2019 study by Frontiers in Nutrition found that 41 out of 63 ultramarathon finishers had mild to severe hyponatremia.
To prevent electrolyte imbalances, stay hydrated with electrolyte drinks, gels, or supplements during runs longer than 60 minutes or in high temperatures.
