When we speak of good runner's nutrition we mention carbs and protein and a vitamins and minerals that are essential for all runners but truth is if you can make one single change in what you put in your body and what you don't put in your body water is the biggest bang for your buck! We all know that runners and truly everyone needs to stay hydrated not just to run but to live but what many don't know is to what degree proper hydration affects your performance and health. Also many runners don't realize how much we sweat out during runs and what quantities of water must be a part of our regular routine. The University of Northern Alabama conducted a study on hydration and the impact it has on performance. They tested a group of runners after a 75 minute run and had them hydrate only 75% of the water they lost during the run through sweat. This is typical of most runners we tend to drink water but not fully replenish what we lost. The next morning they had them run a 10K race for time and recorded the time. This was done another time with the same runners but the only difference was the amount of water they drank after the 75 min run. This time they took in 150% of the water lost during that run. The difference was shocking even for myself when I read the results. When runners hydrated 150% they ran over 1 min faster than when they only hydrated 75%! That's a huge difference. That can mean the difference between a bad race and huge PR or a good race and winning the race! For those that think water plays a small role take note of these results. Now the question is how much to drink. 150% hydration was probably overdone for the impact of the test but you should always replenish what you lost after every run. So you ask how do I know how much I lost. The reality is it not easy for the average non scientist runner to figure that out but one way is to weight your self right before a run then again right after. The difference is almost all water loss so you need to drink back the weight. I know if you are trying to lose weight that can be a little sad but its best for you in the long run. It will allow you to recover well and be ready for the next days workout. Of course climate and other factors play a role in this. Much of what you eat contains water so its not all about drinking 2 gallons of water after every run. He is a very general rule I tell my athletes. On average drink to 8-12 water bottles a day of water every day that you run a bit less on days off. Remember even if you didn't run we are always losing hydration even while we sleep. In fact we are most dehydrated when we first wake up so have a glass or bottle of water on your night stand to drink right away! After runs how much you drink varies with many factors such as how much you ran how hot it was and the level of effort but for simplicity sake drink 1/3 of a water bottle per mile ran. Not all at once but in the couple hours after your run. One last important fact on hydration and performance. There is a myth that as long as you hydrate well the night before a big race and on that day you will be fine. Don't be fooled by this. Hydration is cumulative and lack of proper hydration even days and weeks before a big race can impact your ability to be ready so do this as a matter or practice year round!
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AuthorCoach Rojas has 11 combined years of coaching experience at various levels including coaching a high school D1 State finalist team and 3 years in a row of a top 10 state ranking. He is passionate of the sport of running and loves to see new runners take up the sport! He wants to share a lifetime of running experience to all Archives
March 2018
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