1. Hydrate Properly Ahead of Time
Adequate hydration is the key not only to enhancing your performance during your run, but it will also help make your workout more enjoyable. Symptoms of dehydration can include everything from feeling slow and sluggish to experiencing cramping and being light headed. One of the best ways to prevent dehydration is to drink plenty of fluids before your run. By maintaining adequate hydration status throughout your day, you will decrease your chances of becoming dehydrated during your run. A good rule of thumb for hydrating is to consume half of your body weight in fluid ounces. For example, if you weight 150 pounds, you should try to drink at least 75 ounces of water per day. More specifically, in the two hours just before your run, consume 16 ounces of water.
2. Avoid Running During the Hottest Part of the Day
Yet another way to prevent dehydration during running is to avoid running during the hottest part of the day. Running during midday or in humid conditions causes excessive sweating, which leads to dehydration and electrolyte loss. Electrolytes are re-absorbed during low to moderate intensity workouts. However, during high intensity or long duration workouts, especially in the heat, the sweat rate is higher than the re-absorption of electrolytes which leads to dehydration.
3. Consume Foods That Promote Hydration
The American College of Sports Medicine (ACSM) recommends that individuals eat foods that promote hydration in the 24 hours ahead of the workout. These include fruit, vegetables and carbohydrates. Additionally, ACSM suggests restricting diuretics such as caffeine and alcohol.
4. Rehydrate During Your Run
Rehydrating during your workout will depend on factors such as the length and intensity of your run as well as your fitness level and the weather conditions. For most workouts lasting less than one hour, drink water every 15 minutes. If your run is going to last longer than one hour or the weather conditions are particularly warm or humid, you will need to rehydrate with a combination of water, carbohydrates and electrolytes. There are several products on the market, such as Gatorade, that promote adequate rehydration under these conditions. Although electrolyte/carbohydrate solutions are beneficial for higher intensity, longer duration workouts, they can also be a source of excess calories if the workout is of light to moderate intensity and lasts less than one hour. Finally, avoid rehydrating during and after your run with carbonated beverages as they make you feel full and you are less likely to drink as much as you may need to after a workout.
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