Especially during the summer months when temperatures soar, it's important to realize that even on a seemingly short run, you lose precious fluids through sweat. And if you don't replenish them, you're asking for trouble.
Why is water so important for runners?
Water is literally the elixir of life for our bodies. It makes up about 60% of our body weight and participates in countless important functions:
- Regulation of body temperature: When you run, your body heats up and cools down through sweating. Without adequate hydration, this process is disrupted and you risk overheating.
- Nutrient transport: Water serves as a transport medium for nutrients and oxygen to the muscles.
- Waste removal: It also helps remove waste products from the body.
- Joint lubrication: Water is also important for the proper functioning of joints, which are heavily stressed during running.
Scientific facts
- Did you know that losing just 2% of your body fluids can lead to a performance drop of up to 20%?
- Studies have shown that dehydration slows reaction time and impairs coordination.
- Lack of fluids can lead to muscle cramps, headaches and general fatigue.
Running "dry"? You're making a mistake!
You might think that you don't need a water bottle for a short run. But even on a 5 km run, you lose an average of 0.5 to 1 liter of fluids! And that's an amount that can negatively affect your performance and health.
How to hydrate properly
- Before your run: Drink at least 250 ml of water 30 minutes before you start running.
- During your run: If you run for more than 30 minutes, replenish fluids during the activity as well. It is ideal to drink small amounts every 15-20 minutes.
- After your run: Don't forget to replenish fluids after you finish your run. The amount should correspond to the fluid loss during the activity.
Tips for hydration
- Carry a small water bottle with you or use a running backpack with a hydration bladder.
- If you don't like plain water, try flavoring it with lemon, cucumber, or mint.
- Take advantage of ionic drinks, which will help you replenish not only fluids but also minerals lost through sweating.
- Don't wait until you feel thirsty! That's already a sign of dehydration.
Don't underestimate hydration and enjoy running to the fullest!
