1. Drink up
As a runner, it is important to stay hydrated throughout the day to enhance the quality of your run. A good rule of thumb is to drink half of your body weight in fluid ounces. For example, if you weigh 130 pounds, you should aim for at least 65 ounces of water per day. Despite the abundance of sports drinks available today, keep in mind that the body does not require additional electrolytes and carbohydrates unless you are going to be running for longer than 60 minutes. While these beverages taste good, they often add additional calories that most people do not need. The same holds true for most fruit juice; more often than not, you are better off drinking water and eating a piece of whole fruit. Many runners also like the taste of carbonated beverages, such as diet soda or sparkling water. Drinking these fluids may be better than drinking nothing at all, but the carbonation will leave you feeling full before you are actually hydrated. Finally, some research suggests that caffeine may not have the dehydrating effect that experts once thought. Therefore, having a bit of coffee or tea ahead of your workout may not adversely affect performance.
2. Dress for Success
High performance clothing and accessories are available to runners to help keep them cool during their workouts. These fabrics pull sweat away from the skin, thus decreasing the likelihood of rapid dehydration.
3. Plan Ahead
If you are like most runners, you plan your day around your workout. If you are going to run in the early morning, be sure to get up early enough to get some fluid in your system before your run. Likewise, if you are going to run at midday, be sure to drink plenty of fluids in the hours leading up to your workout. Carrying around a water bottle really helps, as it is a constant reminder to drink plenty of fluids ahead of your run.
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