What Should I Drink For Runners

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Hydration, hydration,cheap wilson rackets, hydration are the runners three most important rules,cheap nike shoes, and it's not simply a matter of taking a drink when you feel thirsty. Even on a cold day you will get warm when you run, because the body's optimum temperature for energy exploitation is 100 to 103°F, a few degrees above normal. As a result, you will start to sweat to cool yourself off and perspiration combined with moisture exhalation, which also increases as you exert yourself,juicy couture wholesale, quickly depletes your fluid levels. If you are left with nothing to sweat, will quickly start to dehydrate and overheat, which can lead to an accelerated heart rate, muscle cramps, headache and fatigue,polo by ralph lauren, usually impairing your performance. You will need to be well hydrated before you start your run and,abercrombie clothing, if it is a long one, to take on fluids during it.

Don't follow your thirst. This is a notoriously un-helpful indicator of when you need to take on fluids, simply because by the time you feel thirsty you will already dehydrated and your performance and concentration levels are heading south so make sure you have had plenty to drink before you run by drinking 500 ml of water between one and two hours before you set off, then top it up with 250 ml with around 15 minutes to go. Your urine will be a good indicator of your hydration levels -- if it's clear,ed hardy hoodies, you are sufficiently watered.

During your run you will need to take on fluids at between 250 ml and 350 ml every 15 minutes to avoid dehydration, and even higher amounts in hot weather or if you're perspiration rate is particularly high. Start your fluid intake after the first 15 minutes and keep drinking at regular intervals because it is much easier for your body to keep on a hydrated level than to have to get back to one after getting dehydrated.