H2Oh, Snap! Water RULES!

Being dehydrated by one percent increases you heart rate by three to five beats per minute.

Obviously, being hydrated is an important aspect to running.  It is a pretty important aspect of being alive, too.  Casually sipping water here and there is a great practice, but to help hydration boost a runner’s performance:

• Pre-hydrate.  Drink 8 to 16 ounces one to two hours before a run.  Didn’t plan ahead?  Drink 4 to 8 ounces of fluid fifteen to thirty minutes before your run.
• Ice, Ice, Baby.  The colder the temperature of the water, the greater ability to exercise longer.  Make a slushy of crushed ice and a sports drink, or fill a water bottle half-full and freeze it.  Then top it off with water to keep it nice and cold.
• Take it Easy.  Drink small amounts at regular intervals to avoid stomach sloshing.
• Postrun.  Drink enough that you have to use the bathroom withing sixty to ninety minutes after your run.  This is usually around 8 to 24 ounces of water, but may vary depending on weather, running conditions, and your body.

Sports drinks might be colorful, have snazzy names, bottle designs, and songs about them, but nothing can beat out the advantage of drinking some good-old-fashioned, boring, bland water!  Appreciate what Mother Earth has done for you!

Bibliography:

Asp, K.  (2010, July).  Sipping Points: The latest research on how to prevent dehydration – and boost your running performance.  Runner’s World, 39-40. 

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