Hydration benefits

• Energy conversion
• Temperature regulation
• Fat metabolism
• Cardiac support
• Improved focus and alertness
• Performance enhancement - run better/longer

Rules for proper hydration

• Practice makes perfect
• Carry enough water/drink mix with you
• Drink before you are thirsty
• Sip don't gulp
• Drink cool water (not overly cold)
• Don't try something new/different on event day

How much do we need?

We gain our fluid intake in three main ways through drinking (whatever the drink is; teas/coffee's/squashes/water etc), through food (especially fruit and vegetables but all foods provide some fluid) and thirdly as a by-product of everyday chemical reactions within the body.

• On average a healthy adult requires between 1.5 to 3 litres daily
• This equates to 6 to 8 'medium glasses' of fluid every day

Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.

Periods of physical activity, extra energy exertion or hot weather will mean that fluid intake will need to be increased.

You can judge whether you're drinking enough by the colour of your urine. As a very general guide if it's a pale straw colour then you are probably fine, however if the colour is dark yellow you'll probably need to drink more.

How to maintain fluid levels?

Take a moment to think just how much fluid you drink on an average day; the likelihood is that is it probably not enough. The thought of ritually drinking can seem a bit daunting especially if you are currently way off the mark. In everyday life dividing your fluid intake evenly across the whole day is the best way to ensure that you are properly hydrated. You could keep a log to start off with to ensure that you are taking on sufficient and then as you get a feel for overall amounts volumes will become easier to judge.

• Start the day with a glass of water
• Make the time for drinks during the day remembering that tea's, coffee's etc all count (just making sure sugar intake does not rocket also!)
• Keep a water bottle on your desk/car/person/bag and sip regularly finishing by the end of the day
• Have a drink with each meal
• Drink before you are thirsty
• Eat more fruit and vegetables

Water loss occurs in several different ways

• Kidneys use water as the medium to 'flush out' and rid the body of toxins.
• Air we breathe out contains moisture.
• Water is lost through sweat; the body's natural temperature control mechanism.

Exercise and fluid intake

The simple equation is that if as are exercising more energy is exerted, the body system is speeded up and heat is produced. Fluids are used to fuel, transport fuel and cool; and needs to be replenished. Of course we are all different sizes, shapes and will exert different levels of output, but the general rule is to rehydrate moderately and steadily when exercising.

For the runner these factors of course apply and are a vital feature not only for your wellbeing but also for performance enhancement. Best advice will come from all angles. Take the benefit of experience on board and then 'practice-hydration' to perfect your own particular needs with a 'hydration-regime' of your own. What works for one person may not necessarily work for you but do listen, learn and trial. You need to listen to your body also. Drink before, during and after your run; perfect what works for you and mirror this during event running. Monitor your performance and see what differences, if any, changes to your 'hydration-regime' make to your performance. Try the different ways of carrying water and be both familiar & comfortable with your choice when it comes to the time of your event (or indeed when you do go out to ensure ultimate comfort, safety & best possible training). If you are unsure or are suffering in any way then seek further advice from people in your club, at events or from a professional (A Sports Therapist or Nutritionist for example). Cold days do not mean that you do not sweat so your hydration strategy should continue throughout the year!

Sports Drinks?

Experiment with sports drinks and powder formula mixes depending on your needs, training schedule or event. There is plenty of choice for every conceivable requirement and whilst they can be confusing initially, decide what you want extra from just stocking up on water, read up on them, discuss this with your fellow club members, ask them about their experiences and current preferences and the reasons for their choice. Then test them for yourself before committing to a choice. You may not require any special formula but for many they are a source of that something extra which may or may not work for you. Most drinks/powders will have a fairly good (if sales orientated) description so have a read and test them in training.

Generally seen terms

Hypotonic - low osmality - contains less particles (Carbohydrates/Electrolytes) per 100ml than the body's own fluids and is therefore more dilute and thought to be absorbed quicker than plain water.
Isotonic - Same osmality- containing the same number of particles (Carbohydrates/Electrolytes) per 100ml so therefore is absorbed at same rate or faster than plain water.
Hypertonic - higher osmality - contains more particles (Carbohydrates/Electrolytes) per 100ml has greater concentration and is therefore absorbed at a slower rate than plain water.

Simple mixes of fruit juice, water and salt can replicate many commercial 'sports-drinks' although the taste might not be so great and measurements can be awkward or a bit messy. However pre pared formula's pre mixed before you set off which are T&T'd (tried and tested) and can be beneficial on another level from 'just your hydration'. You should at the very least consider the type of fluid you require when you are exercising or training for an event whatever your level.

And then....last of all... how to get fluid during activity itself?

Some people are lucky enough during events to have someone who will meet them at pre-determined times or distances during a run or event to ensure that volumes are consumed or specific drink mixes are delivered. However this is dependent on a very willing and reliable 'partners' and other external factors. Whilst this can work it should be failsafe if used. Events often have feeding and/or water stations. Check with the organiser first and plan your run and hydration strategy. This counts for all levels of competitive running or indeed 'just taking part'...the needs ultimately are the same. High level competitors may have a greater degree of interest or intricate arrangements for which the organisers may assist with or club members will support (if not family and friends) but you should be relatively clear in your mind and prepared for hydration. This applies for when you are out on a training run or at an event. You should ensure you are carrying sufficient supplies or knowing that someone is waiting to re-stock you; or where the 'stations' are so that you are rest assured that you will be replenished at/by certain points. Simply, plastic water bottles can be carried or there are special runners wrist bottles which are easier to hold could be an option, but do need to be carried if only for the first part of a run out. For longer distances and if water stations/partners are not an option many runners have turned to comfortable 'hydration belts' which have been developed to ensure comfort when in motion. Another option is a water backpack/hydration backpack which has a bag for water/sports drink integrated cleverly into the bag with a nozzle which sits across the shoulder to be at the beck and call of the runner on the move. This allows greater amounts of fluid to be carried with the load spread evenly across the back with the rucksack straps distributing this evenly as possible. A personal choice, which should at the very least be considered as an option and tried out to see what your preferred option is.

Hydration is a very important aspect of running (and indeed any sport or physical activity) which should not be taken lightly or indeed overlooked. As you progress with your running or advance with your training into competitive scenario's hydration will feature highly. If you ever need it, the proof to your sensible thought on the subject, will be the unfortunate dehydrated runner you may encounter at some point for whom not working this out has severe consequence.