H2… Oh… Really?

Hydration and running should come hand in hand as an inseparable pair, however for some – it isn’t that easy. To clear up the facts and figures, the European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water for men and 2 litres of water for women per day, via food and drink consumption. It is suggested that 70-80% of the daily water intake should come from drinks and the remaining 20-30% should come from food. Although this may seem like a lot to some, its importance should not be under estimated – especially when it comes to running.

As a runner, providing yourself with the correct hydration levels is advised all year round, regardless of the weather because your body will always generate heat – even in winter. When you run, your muscles are put under pressure, causing them to get hot and sap the water from your body, creating sweat. Sweating is the bodies way of keeping cool so replacing lost fluids helps to lower the risk of overheating. Good hydration levels also help to maintain the volume of blood within the body which is another important function. If you don’t replace the fluid that is lost through sweat, you will be putting unnecessary pressure on your heart to work harder to pump the blood around the body. Staying hydrated makes a huge difference in overall performance as well as protecting the body from trauma during running. Hydration levels can also have a massive impact on day to day life – even when you’re not running. Good hydration can reduce the risk of a stroke, asthma and constipation as well as help to prevent gall stones, glaucoma and a urinary tract infection. However, having a bad level of hydration can increase your levels of aggression, irritation as well as reducing your levels of concentration. Overall, bad hydration levels contribute to a reduction in mental performance. Which just proves… Drinking water is good for you and should NEVER be underestimated!

Not sure if you’re dehydrated? – don’t worry, your body will soon tell you! The most common symptoms of dehydration can be as simple as feeling thirsty, dark yellow urine or a dry mouth whereas the less common symptoms can be headaches, muscle cramps as well as increased weight. Any one of these symptoms could be a warning sign of dehydration so keeping an eye out for them is key. You could however be more at risk of dehydration if you have diabetes, you are vomiting or have diarrhoea, if you have been in the sun too long (heatstroke), if you’ve drunk too much alcohol, if you’ve sweated too much after exercising, you have a high temperature of 38C + or you have been taking medicines that makes you pee more (diuretics). These are also major factors to consider.

Now that we have discussed the “what’s” and the “whys” – it’s also good to talk about the “how’s”. Telling you to drink more water and its importance maybe the only thing you need to hear but for some, it maybe a little more challenging. We have put together our top tips to help you stay hydrated:

1. Invest in a reusable water bottle and carry it around with you, if you always have a drink on you, then you shouldn’t have any excuses. It also helps the environment.

2. Writing down times on the side of the water bottle so that you know what you should be drinking and when you should be drinking it. Making smaller targets throughout the day will make the daily goal seem more achievable.

3. Staying hydrated is not just about drinking water, it can involve eating more hydrating foods such as cucumber and watermelon – these foods can help contribute to you staying hydrated throughout the day.

4. If you’re struggling with the taste of water, you can try infusing your water with fresh fruit such as lemon and mint. This will help to add a natural flavor to your drink.

5. Keep sipping water if you are participating in any sports or physical activity such as walking or running. As mentioned above, when we exercise, we sweat! So, it is very important to replace the lost fluid.

6. Balance out any dehydration drinks such as caffeine and alcohol with a glass of water – easier said than done but 100% worth it. Staying hydrated whilst still having the freedom to drink what you want = Win! Win! But… a cheeky G&T on a Friday night does NOT count as part of your daily water intake – or any alcohol for that matter!

7. Try drinking sparkling water with sugar free juice if you don’t like the taste of water on its own. This is a really good subsite for fizzy drinks because it helps to hydrate you at the same time.

I hope that you now understand the importance of staying hydrated, particularly the runners among you!

RETHINK YOUR DRINK!