To maintain good health, it is recommended to drink plenty of water every day. But when practicing physical fitness is required even more, since the body loses it with sweat and breathing.
Of particular importance is the question of whether it is possible to drink while running, for athletes who are experiencing significant stress when conquering long distances.
The need for hydration when running.
When you exercise, a person sweats, losing a large amount of water. There is a risk of dehydration and overheating of the body.
The loss of two to three percent of the weight already affects health and sports outcomes. At high costs the liquid blood begins to thicken, pumping it will require a great effort of the heart muscle. Therefore, it is necessary to maintain the water balance at a certain level.
Particularly attentive should follow the weight loss of those runners who sweat a lot.
It is necessary to fill the volume of fluid that the body lost during exercise. In general, runners carry bottles of water with them and drink 150 to 350 ml of water every 20 minutes. The feeling of thirst does not always coincide with the real needs of the liquid, it may be late.
And with intensive training to restore the level of hydration in the correct amount is very difficult. It is even more difficult to do this in a dry climate or at an altitude where sweat evaporates instantaneously, and the runner may not notice that he is sweating.
Factors that affect the volume of fluid lost.
The individual characteristics of a person are also important: with equal weight and speed, different athletes sweat differently and the variation in performance can be significant. Experiments have shown that at a distance of 25 km, one runner has enough half a glass of water and the other drinks up to two liters.
When the same volume of liquid is used, one of them will be able to continue training, and the second one will begin to experience dangerous dehydration and it is unlikely that he will be able to complete the long distance normally.
There are no specific rules related to the body’s hydration needs. They depend on:
- Genetic factors: the intensity of sweating is inherited.
- athlete of height and weight
- The physical form in which the person finds himself: the better he is, the more he sweats.
- Climatic conditions: the higher the temperature and humidity, the more sweating
- Distance lengths: as the load increases, more fluid is lost.
The quality and the possibility of hydration also depend on the amount of special drinking areas that the organizers of the competition organize for the athletes. In them, each of them drinks as much water as he can drink at the same time. If the number of zones is reduced by half, then the volume of water consumed will be reduced by half.
For athletes running at a slower speed, the situation will be even more complicated, since the time interval between the hydration points will increase.
Water consumption rates
If, in the long run, the opportunity to drink water is seldom given, then you need to learn to consume more volume at the same time. The amount of fluid an athlete needs for long runs is calculated individually by comparing weight and other characteristics before and after loading. The following data is necessary for the calculation:
- Humidity of the air, its temperature, the presence of the wind, as well as its direction at the time of start and end
- The body weight at the beginning of the race and at the end: it must be weighed without additional clothes, since during training it gets wet and causes a big mistake.
- Volume of fluid drunk during exercise: calibrated bottles can be used to facilitate measurement.
- Approximate volume of fluid discharged in sanitary stops.
- The total time spent running.
Of course, it is not necessary to perform all these measurements after each workout. You can use the data obtained under similar conditions and calculate approximately the volume of fluid needed to restore the usual water balance.
Hydration after running
It is important to properly restore the body’s hydration level after the end of intensive training. Is that why there are still many debates on the question of whether it is possible to drink water after running?
Opinions are divided here. So far, there is a version that you can not drink water immediately after exercise.
This vision appeared in the 70s of the last century, when dehydration was considered one of the principles of resistance training.
However, if the time does not fill the lost volume of liquid, not only will the performance decrease in the near future, but it may also be at risk for health. With a long stroke for a couple of hours, the body can lose up to three liters of fluid. In the process of dehydration, you will begin to drink water from the vessels to feed the most important organs.
Therefore, it is necessary to drink water, but you must do it competently.
To properly fill the water balance, you need the amount needed to restore the normal level of hydration, divided into several parts and drink them at regular intervals. Too much of a single fluid will put additional stress on the heart.
It is also necessary to consume water if there is no thirst. It is important to remember the rule: if a person decides to run a distance without absorbing liquids, then he can take the first sip only forty minutes after the end when the heart calms down and the breathing returns.
If you drank water during a session, it means that you can drink it immediately after running.
It is necessary to replace in time not only the reserves of liquids, but also the mineral salts, which are eliminated with sweat. Therefore, it is useful to use salt and water solutions, still mineral water and other beverages that compensate for the loss of nutrients.
Water plays a very important role in the body. Being an excellent solvent, it fulfills the function of a transport system for the transport of nutrients to various organs and the elimination of metabolic products.
That is why it is so important to maintain water-salt balance in the body at the proper level during an intense load.