Running and Good Hydration
As the UK's leading producer of bottled water, Highland Spring is long-term supporter of running events in the UK and is committed to forging a link between active sports and good hydration.
Drinking sufficient water before, during and after exercise is essential for both optimising performance and keeping generally healthy. Dehydration is a factor that can affect participants when training or taking part in running events especially those performing at an elite level of exertion that may be intense. Equally important are the weather conditions when running, as hot and humid conditions will clearly require a higher level of water consumption than in situations where weather conditions are less extreme.
"Most athletes do not drink enough to match fluid losses during exercise. There is no doubt that increased fluid intake is necessary to avoid dehydration and may actually improve performance during prolonged exercise, especially when sweat losses are high". Source: Dr. Marnie Sommerville. State registered Dietitian, Nutrition Training Company
Hydration during running
When exercising heat is produced and fluid lost from the body. The amount of fluid lost as sweat varies by individual and is dependent on a number of factors including weight, prevailing fitness levels, exercise intensity, temperature and humidity, type of clothing worn, as well as the duration of the run. Performance may be impaired if an individual is dehydrated by merely 2%. For example during a marathon at high ambient temperatures runners may lose as much as 8% of body weight from fluid loss.
Dr Marnie Sommerville recommends that:
- Prior to a running event - Drink at least 500mls of fluid 2 hours prior to exercise to ensure good hydration. Choose a drink that is cool and palatable.
- During the running event - Aim to drink a further 500mls after the first 15 minutes of exercise and 150mls thereafter every 15 minutes. This means taking regular sips from a drinks bottle or from water stations, using every opportunity to rehydrate.
- After the event - It is essential that you rehydrate as soon as possible after the event to aid your recovery process.
Some practical tips for staying hydrated:
- The more active you are, the more you will perspire. This means drinking more than the recommended 8 glasses of water a day to help avoid dehydration during exercise and active sport.
- Thirst is not a good indicator of hydration status; if you feel thirsty you are already dehydrated.
- Check you are producing large quantities of clear urine, dark urine indicates dehydration.
- Drinks containing caffeine or alcohol are not ideal as they have a diuretic effect. Carbonated drinks may cause stomach upsets during exercise.
- Performance can be impaired if you are dehydrated by as little as 2%. Drinking Highland Spring will lead to better concentration when running and should help aid your performance in the Norwich Union City v City 10K!