https://howtotrainforamarathon.com/nutrition-running/

1. RUNNING &
HYDRATION

2. RUNNING IN THE
GOOD OLDdays used to be
uncomplicated and simple.
Some people remember
runners before going out
running with nothing with
them. After a time, they
come back and drink their
water. Drinking (or hydration)
was not such a big deal
before. Today, there are

3. Hydration and Dehydration
is when it comes to strenuous exercises like
running. One thing about water is that it is not
ideal either to get very little or too much of the
fluid. Severe dehydration (loss of water) and
over-
hydration both cause serious consequences on
the
body, including death. Knowing the difference
is
sometimes hard because the symptoms are

4. SIMILAR
SYMPTOMS
In dehydration, the symptoms
include weight loss, lethargy,
dizziness, nausea, vomiting,
confusion and dry mouth or lips.
Over-hydration includes weight
gain or swelling, headache,
nausea, lethargy and confusion
or disorientation. What is
terrible is that nobody knows
about the problem until the

5. Fluid Needs
Knowing how much fluid you need can prevent either dehydration
or over-hydration. One way of knowing is that your performance
will decrease significantly if you are dehydrated by as little as 1%.
Your running slows down by about 2% if you are dehydrated by
only 1%. Another point to consider is that hydration is important
not just for your performance but also for your health. As a
runner, you need to know how much you need to hydrate
yourself daily, and in the critical times of before, during and after
running or a race. One formula given by experts to calculate your

6. HYDRATING
FLUIDSThe hydrating beverages include
water , sports drinks, tea, decaf
coffee, low fat milk, yogurt drinks,
juices, soda and soups or other
foods with water. Water, of
course, is the best source for
body hydration. Intake of
beverages with sugar and other
additives should be limited,
especially if you are trying to lose
body fat. Alcohol is one drink that

7. Your Needs
much you need before, during and after exercise
(like running) to achieve optimum performance. Most
people need 8 to 16 ounces of fluid one or two hours
before any exercise.During exercise, your fluid needs
depend on the rate you perspire which is different
from person to person or the weather. The best
estimate is to take 4 to 8 ounces of water every 15 to
20 minutes and weighing yourself before and after
exercise. This is to check if you are losing or gaining
weight, and adjusting your intake the next
time.Depending on its intensity, running is considered

8. As always check out
https://howtotrainforamarathon.com
for more information