To make sure you are sufficiently hydrating after a run, you should consider weighing yourself before and after exercising to help determine the amount of fluid you lost during your workout. Then, you can apply the general rule that for each pound lost during your run, you should drink up to 24 ounces of fluid. If your body weight increased, you have over-hydrated, and you should drink less fluid in future exercise sessions.
You should also take note of the color of your urine following your workout for the day. If your urine is dark yellow after your run, you need to keep rehydrating, as it should be a light yellow color. Source: Thinkstock. Source: Nathan Sports. Andy Blow has a few top 10 Ironman and He founded Precision Hydration to help athletes solve their hydration issues. BY Andy Blow. Body Fluid Balance Your body is roughly 65 percent water and this is held in two main compartments.
Avoiding Hyponatremia You have probably have already heard about hyponatremia in the press in recent years as awareness of the issue grows in athletic circles. What Should You Do? Related Articles. Personalizing Your Hydration Plan. Find out how to calculate your sweat rate, understand your sweat content, and plan your hydration for optimal performance.
How to Avoid Hyper-Hydration. Drinking the right amount of water can help optimize blood sodium levels, which is a vital component of athletic performance. Training Your Gut for Endurance. Eat more, race faster. When we run, we generate 20 times more heat than when we are at rest. Our bodies cool down by sweating. However, sweating also leads to loss of water and electrolytes, including sodium and potassium.
In fact, losing more than two to three percent of our body weight through fluid 3 to 5 pounds for a pound person can lead to dehydration.
When we are dehydrated, we may be tired, get headaches, cramp, and have an increased heart rate. Performance can suffer. Take your weight before and after a run lasting an hour or more. Replace each pound of body weight lost with 20 to 24 ounces of water. Do this along with eating foods containing carbohydrates and electrolytes, like a peanut butter and jelly sandwich.
Many factors regulate your sweat rate. These include air temperature, run intensity, body size, gender, duration of the run, and fitness level. For instance, well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves.
Drinking water throughout the day is the best way to replenish fluid losses, as opposed to drinking all at one time. Drinking before, during, and after training is just as important as drinking during the rest of the day.
Go Premium. Need Help? Learn More Customer Login. By Rebecca Siekmann For Active. Rebecca Siekmann Rebecca Siekmann is a board-certified holistic health practitioner and freelance writer residing in Fort Worth, Texas. After clearing up her own obesity-related medical problems with a clean, plant-strong diet, Rebecca is now fit, healthy and passionate about helping others reach their weight-loss and wellness goals. Learn more at www. Rebecca Siekmann is a board-certified holistic health practitioner and freelance writer residing in Fort Worth, Texas.
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