Hydration for Sport

Many runners are still unaware of the importance of keeping properly hydrated when training and racing. Dehydration is one of the main factors that can affect your performance and make running more difficult and less enjoyable than it should be.

Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two litres (about eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat. Sweating is the way in which the body keeps cool. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration.

Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2 percent of body weight - enough to see a serious reduction in performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.

Some tips for staying hydrated:

• Drink small amounts of water frequently, rather than large amounts less often
• Drink cold beverages to cool your core body temperature and reduce sweating.
• Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.

Pay attention to the amount and colour of your urine. You should excrete a large volume that is nearly colourless. Small amounts or dark coloured urine can indicate dehydration.