Did you know that about 60% of our body is made of water?
When exercising we sweat out water to regulate our temperature in our bodies so without water we would overheat and dehydrate.
Water in the body aids in:
- Lubricating our joints
- Helps deliver oxygen to our organs
- Regulates body temperature (respiration and sweating)
- Allows body cells to grow and reproduce
- Brain and spinal cord shock absorption
You see where I am going with this…all of these are essential in our running. Wonder why hydration is super important in performance.
So how much is enough? And when to take it all in….
Rule of thumb 👍🏼 never wait till your thirsty to hydrate. First sign of being dehydrated is feeling thirsty. Try to stay ahead of your hydration instead of waiting till it’s too late.
Fluid intake varies from person to person. Example being a 175 pound male will require more fluid intake then a 110 pound women.
- Your weight (lbs) divided by 2.2
- Then multiple that number by your age
- Divide that number by 28.3
- Your total is your baseline ounces you should drink/day.
- When factoring in exercise add 12 more ounces/ every 30 min exerted.
When running be sure to hydrate before, during and after workout to maintain hydration levels.
The signs of dehydration are:
- Muscle fatigue/cramping
- Stopped sweating
- Dry mouth
As the weather starts to warm ☀️ up just make sure you are hydrating…especially you marathoners.