It isn't rocket Science to know that if you exercise a great deal, you should drink equally loads too. Drinking enough is a vague guide. What is enough? Ask any runner and more often than not, you will get a different answer. The key lies in understanding your body and the fluid you are taking in.


Every runner has a different physique, muscle-mass, metabolic rate and perspiration rate. You really need to understand what suits you in order to know what is enough for your body. By understanding your body, it means listening to your body and being aware of the amount of water content you tend to lose in a run of a specific duration. If you perspire really fast, you should drink more. A general guide is to drink at least 500ml of fluid per 1 hour of run. The timing of your drinking also should be strategic. It is best to hydrate yourself before, during and after your run. The "during" phase of hydration is more important when the distance and duration increase beyond 1 hour. By ensuring regular hydration breaks during long runs beyond 1 hour, you give your body time to assimilate the water and regularly cool down the body temperature too. It helps to keep your body systems at a more optimal environment to function.


The content of the fluid you use matters. And it matters a lot. A common misconception is that hydration equals drinking water. What hydration means is actually to replace all the water, mineral ions and dissolved substances that you lose when you perspire. It can also encompass refuelling your blood glucose levels to provide energy for you to continue exercising. Taking isotonic drinks is a popular and easy way to hydrate. For a cheaper and more innovative option (may be more effort too) would be to make your own sportdrink cocktail. Typically, you can add a few tablespoonful of glucose powder, a pinch of salt (or a hydration tablet would be better) and perhaps some syrup for flavour into 1 litre of water.


Apart from the above advice, you should always drink beyond the point of thirst before, during and after your runs. For post-run hydration, let your urine colour be an indicator for you. Generally try to drink to the point that your urine is colourless. The darker the yellow tinge in your urine, the more dehydrated you still are and hence the signal for you to hydrate!


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Dr. Weil's Vitamin Advisor