Especially for those who run for a short period(30minutes or less) there is no need to consume fluids while they run.The runners who run for long periods of time are generally suggested to consume fluids while they run, as they lose lot of energy while they run.
Runners who neglect consumption of fluids while running risk of getting dehydrated. The amounts of fluids you need to consume depends on the distance on the distance you cover while running. So it is important to know the distance you want to cover before you start your run.Based on the distance, make sure that necessary amounts of fluids are consumed. If you drink sufficient amount of fluids, you will remain hydrated.
Here are some tips for consuming appropriate amount of fluids while you run.
- If the run is too long (beyond 1 hour) then it is suggested to consume sports drinks along with water alternately.
- An hour before your run, consume a sport drink based on your requirement. See to it that you don’t consume too much of fluids or too little fluids .
- If the priority is hydration, then water suits your need.Ensure that your body fluid levels are appropriate so that you dont get dehydrated.
- Concentration of fluid is equally important as quantity, as you consume them while you run.
- Consume the fluids of low concentration as it helps you to absorb fluids quickly.
- Choose those fluids which contain optimum levels of minerals and vitamins. They help in gaining calories which, inturn, leads to energy formation .
- But it not advised to consume lots of plain water. Rather, add some amounts of glucose so that you can maintain your body glucose levels too.
- After the race, give a break for 15 minutes and then consume fluids of your choice to refill your hydration levels.
- Make drinking a habit just few days before your run.
