Dehydration in running is very common, especially in high temperatures and at high altitudes.
We loses water and important blood salts like potassium when we are running and specially if you are running long distances or are new to physical activity, you’ll want to add an electrolyte drink to your hydration.
Dehydration in running signs
- Dry lips, Mouth, Eyes
- Muscle cramp.
- Dark Yellow wee
Every time you run, you lose a considerable amount of fluid.
Our body tries to stay around 37 degrees by sweating, this results in us losing body fluid. If levels are reduced so much it can lead to dehydration in running.
The best way of checking that you are drinking enough is to look at the colour of your urine.
If you are well-hydrated and drinking the correct amount of water it should be a very pale yellow colour.
If your urine is very dark – usually a brownish-green colour – you are dehydrated and have not consumed enough fluid
WHAT IS THE BEST DRINK TO HYDRATE YOURSELF WITH?
Water is the most popular form of fluid because it is cheap and accessible. It also is very effective.
Isotonic drinks are good they contain between 6-8 grams of carbohydrates in every 100ml. They also contain salt which allows the body to use the fluid efficiently.
Some drinks such as fizzy pop and high energy drinks often contain over 10 grams per 100ml.
These drinks stop the body being able to use the fluid because they take so long to absorb.
Tea and coffee are good in small amounts, try to avoid excess amounts as they contain a lot of caffeine.
The best drinks when you are not running is water, fruit juices and squashes.
Keep Safe and run for yourself