Hydration

June 22, 2007


I’ve just read an interesting article on Runners World about hydration. Thought I’d Blog some of the key facts.

I guess this post is more for my future reference, but if you find it useful too then great – Just bear in mind that hydration needs vary greatly from person to person, so do make sure you come to your own conclusions and work out what suits you!

Before Running

  • 500ml 2 hours before
  • 150ml Just before
  • Can be Water, Sports drink or diluted fruit juice

During Running

  • Aim for around 300-800ml per hour, although these are upper and lower extremes!

After Running (This is the most important one!)

  • 1.5 litres per KG of weight lost (You need to experiment to get this right!)
  • 500ml of which should be within 30 minutes, with the rest consumed in gulps every 5-10 minutes afterwards

Over Hydrating

  • Just as dangerous as de-hydrating
  • Called ‘Hyponatremia
  • Salt levels in the blood drop
  • Symptoms include vomiting, nausea, headache and feeling generally unwell
  • Severe cases may result in confusion, convulsions, slow reflexes, stupor or even coma
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