Now that it’s going to be a lot warmer outside for our runs, I thought I would share a few hydrating tips.
1. Start hydrating at least 48-hours before your long run-If you’re doing a long run or race (more than 10-15km), it’s important to make sure you’re well-hydrated 48-hours beforehand. You know you’re well-hydrated if your pee is clear and you are going to the loo at least six times a day.
2. Pre-run-According to the American College of Sports Medicine, aim for approximately 30ml of fluids per 5 kg of body weight at least four hours prior to exercise. So if you weight around 70kg you are looking at drinking 420ml of water. If you still feel thirsty two hours prior, 30ml every 10kg of body weight should do the trick.
3. During your run-A general rule of thumb for during your runs is you should take in 120-180ml of fluid every 20 minutes during your runs. If you are a speedster and running faster than 4min/km you should drink 180-240ml every 20 minutes. During longer workouts (90 minutes or more), your fluid intake should include an electrolyte sports drink to replace lost sodium and other minerals.
4. Post-Run-Don’t forget to rehydrate with water or a sports drink after your run. If your urine is dark yellow, you need to keep rehydrating. It needs to return to a nice clear colour!