Running and Hydration

As the weather gets warmer our bodies require more fluid intake. Dehydration by as little as 1% of the body weight can impair performance (about 1.5 lbs on a 150 lb person). Dehydration reduces performance during prolonged training and competition and intensifies in hot environment.

Warning signs of dehydration:

• Fatigue
• Nausea
• Dark urine
• Poor concentration and headache
• Muscle cramps
• Appetite loss

Hydration Recommendation, and what you can do to avoid dehydration:

1. Drink 80-100 oz of fluid/day (10-12 cups)

2. Drink adequate fluids during 24 hrs before the event.

3. Drink 16-17 oz of fluid 2 hrs before the event.

4. Drink 5-10 oz of fluid every 15-20 min during the event.

5. Drink 24 oz of fluid for each 1 lb loss of body weight after the event.