Running | Hydration Plan When Running
Are you a marathon or half marathon runner and want to prepare a hydration plan for running? Read to know how to stay hydrated when running!
When practising an intense sport activity such as running, how to stay hydrated when running, especially your half marathon hydration plan?
1. WHY A HYDRATION PLAN FOR RUNNING
When you run, muscle contraction generates energy and heat. The body evacuates this heat by perspiring, regulating the body's heat. Runners lose water when they sweat, and sometimes in large quantities: a marathoner loses an average of 4 litres of water during a race! Water loss varies between 0.5 and 1 litre per hour during a running session. But that can reach 2 litres depending on the intensity and weather conditions, causing dehydration.
If you don't compensate for the water loss, your performance will suffer: the loss of 1% of your body weight in water decreases your physical capacity by 10%! This can also have other negative effects on your body: increased heart rate, fatigue, headache, dizziness, muscular damage, tendinitis etc.
2. HOW TO STAY HYDRATED WHEN RUNNING
Hydration plan before exercising: remember to drink, without exaggerating, during the hour before a run or half marathon: 20 to 30ml is enough. Drink in small quantities!
Don't wait until you feel thirsty when running. That's the sign that the body is already dehydrated! Drink small mouthfuls of 10 to 15ml regularly when running. If necessary, programme a hydration plan reminder on your watch every 15 to 20 minutes, and don't wait for pit stops during a half marathon.
After running, it is essential to recover the water you have eliminated. It's interesting to weigh yourself before and after a run to calculate the quantity of water lost you need to compensate for.
Multiply the amount of body weight lost during your session by 1.5 (taking into account what you drank while running) to know how much water you need to drink progressively. The stomach can only absorb 75cl per hour. Completely rehydrating your body takes time: there is no point in forcing yourself to drink too much too quickly!
Check your urine before you go to bed. If it's clear you have recovered the water lost during the day.
3. Not only water
When you perspire, you lose minerals such as sodium, potassium, magnesium, zinc etc. Electrolytes are essential to maintain a balance in your fluids, nerves, muscles and blood. That's why it's important to compensate for the loss with isotonic drinks, gels or fruit jellies rich in electrolytes and carbohydrates.
Water suffices for a workout of up to 1 hour. Over 1 hour, it is important to absorb supplements to maintain your effort for the duration of the workout. It's just as important to drink after a workout to restore your water, mineral and energy reserves. Sparkling water is better than still water as it's richer in minerals (or try a recovery drink), also useful for draining all the waste produced in the body while running.
4. HYDRATION PLAN FOR RUNNING - TRAPS TO AVOID
- Do not test energy drinks and food during a race. It's important to test them before, when training, to be sure your digestive system reacts correctly to their input.
- Some drinks - such as soft drinks and fruit juice often too rich in fructose, or liquid which is too cold, or even sparkling water are not ideal for your marathon hydration plan as they may also cause intestine problems during a race.
- Finally, do not confuse sports energy drinks with other "energy" drinks. "Energy" drinks contain stimulants and are not suited to your needs when running. On the other hand, a sports energy drink is adapted to an athlete's nutritional needs during physical exertion.
Drinking when running is essential for your performance, and most importantly, your health! It may seem tiresome to some of you, always carrying a small water flask with you to avoid going more than a half an hour without taking a few gulps. There are now many solutions for carrying water, optimised with hydration belts and bags for the runner's comfort.