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Hydration

Proper hydration is a key requirement of the human body and for runners it is obviously very important. 

In simple terms running will cause a build up of heat within the working muscles and raise the body’s temperature. Sweating will help to cool the body but fluid loss will result. This fluid must be replaced to allow the body to continue the cooling cycle and allow the body’s major organs to function efficiently.

Generally speaking, the best replacement for lost fluids is water. Water should be taken at regular intervals throughout the day to maintain correct levels of hydration, with particular attention given to drinking before, during and after training. A simple way to check if you are well hydrated is to monitor the colour of your urine. It should be almost colourless and have no odour. Dark and strong smelling urine is an indication of dehydration.

Sports drinks are increasingly popular with runners and have the additional benefit of replacing salts and minerals lost during prolonged exercise. A full range of sports drinks, specifically designed for runners, is available from Coventry Runner. However, if you are intending to introduce sports drinks into your hydration plan, you should do it progressively during training. This will allow your stomach to adjust to the new regime. Obviously sports drinks should never be taken for the first time during a race.

KEY TIPS TO STAY WELL HYDRATED:

• Drink regularly throughout the day and increase fluid intake during warmer weather
• Drink during exercise and top up afterwards
• Monitor urine colour and drink enough fluids to maintain colourless urine
• Be aware of the dehydrating effect of alcohol (and to a lesser extent tea and coffee) and minimise intake
• Use sports drinks during periods of heavy or intense training but introduce them gradually 
• Never use sports drinks for the first time during a race