Hydration Before And During The Race

To achieve optimum results, we must get to balance the losses and the needs of hydration of each person through fluids. For this purpose the water plays a fundamental role.

Why Is Water So Important?

Because it supports almost all the functions of the human body. We must remember that our body is made up of almost 2/3 water. In addition, this liquid is involved in a multitude of metabolic processes. But there is more:

Water regulates body temperature.

It transports nutrients and oxygen to all the cells in the body, according to zipcodesexplorer.

Blood is 92% water.

The water protects and cushions vital organs.

It helps to convert food into energy.

The water allows the absorption of nutrients.

It gets rid of waste.

The bones are formed by a 22% water.

The muscles, by 75%.

The water cushions joints.

The level of hydration must be suitable. So counterproductive it can be little, drinking as drinking too much. To regulate the level of hydration is usefulcalculate the loss of liquid during exercise and estimate how much you lose by each hour of training.

Loss of liquid for workout (liters)

(Weight before exercise (kg)+intake of fluid during exercise (liters))-weight after exercise (kg.)

Loss of fluid per hour of training (liters)

Loss of liquid per workout (litres) x 60 min./Time (min.)

As advice, it is reset during the exercise at least 90% of your losses by sweat.

Hydration In The Run-Up

Many runners who, the day before the race, they make the mistake of drinking too much water to avoid the effects of a possible dehydration. However, this does not work. We must be clear that any liquid that is consumed beyond the amount needed to reach normal hydration status will end up in the bladder. Therefore, nor expect to feel thirst to hydrate yourself and don’t drink large amounts of fluid in one take during the race.

There are also drinks that are not recommended before a race:

Sugary and carbonated soft drinks: its high content in gas and sugar can defuse the stomach. These drinks are not recommended for achieving a good hydration because in addition to water they contain substances with diuretic effect which, at the same time, can generate a reactive hypoglycemia during the race.

Alcoholic beverages: alcohol dehydrates and has a diuretic effect, which may not be of help while we run.

Coffee: it should be avoided before running in people not accustomed to its consumption, because although you can increase the performance in small doses, it also has a diuretic effect and is a major stimulant of the nervous system.

Don’t forget to eat a greater amount of liquid as you aumentéis your performance and mejoréis your aerobic capacity.