Have you ever experienced cramps or a headache during a running session , despite adequate rest? If so, dehydration could be the cause. Water is an essential element for the proper functioning of our body, and its absence is particularly noticeable during physical exertion . Through this article, we will understand the importance of hydration during running and the best practices to stay efficient and healthy. Enjoy reading!
The Importance of Hydration for Runners
The role of water in the body
Water being essential for the proper functioning of the body, it is involved in many mechanisms including maintaining the volume of blood in the body, maintaining the level of saliva which helps with chewing and digesting food, regulating body temperature through perspiration and eliminating waste through urine .
Furthermore, cognitive performance is directly linked to hydration levels because good hydration allows good circulation and oxygenation of the blood, oxygen on which the brain directly depends to function.
During exercise, water loss through perspiration can be enormous! From 0.5 to 2.5 liters of water per hour of exercise depending on the intensity, weather conditions, and the athlete's fitness level.
The benefits of hydration while running
Hydration is a very important factor to consider while running. Indeed, the benefits of staying well hydrated during exercise are threefold: it helps maintain good performance, limits the onset of muscle cramps , and facilitates recovery after exercise.
Water acts as a lubricant in the body , helping to preserve muscles, tendons and joints, thus limiting the risk of injury or tendonitis . It also helps to maintain the body at an optimal temperature through perspiration and helps prevent dehydration .
As you've probably guessed, staying well hydrated is essential when running. Now let's take a look at how to stay hydrated.
Hydration before, during and after the race
The hydration process can be broken down into three stages: before, during or after training.
Prepare well before the race
To start the race with an optimal level of hydration, it is generally recommended to drink 5 to 7 ml of water / kg of body weight, that is to say for a person of 70 kg: 350 to 500 ml, approximately one to three hours before the start, especially in hot weather. It is also recommended not to drink too much water at once , but rather gradually during the hours preceding the exercise in order to avoid stomach upset.
When and how to drink during the race?
During long running sessions (over 1 hour), it is recommended to drink during the race to compensate for water loss through perspiration and breathing. To do this, you can use a water bladder or a soft flask, which are more practical than a water bottle.
To stay hydrated throughout the session, we recommend drinking regularly, every 10 to 15 minutes and in small quantities. In addition, you should not wait until you are thirsty to drink because this sensation sets in late and is a sign of dehydration, which you obviously want to avoid. You can aim for 500 to 800 ml of water per hour of exercise to avoid overloading your digestive system. The latter is only capable of absorbing 1 liter of water per hour; more would overload it!
Also, it's best to avoid drinking iced water during or after exercise. Cool water between 10 and 15°C will be better for you.
Recovery: How to hydrate properly after a race?
After the race, you need to replenish your body's water reserves . To do this, simply drink water rich in electrolytes (sodium, potassium, magnesium, chloride) to replace what was lost during exercise. As during the pre-hydration phase, it is better to drink a few sips regularly rather than too much at once, in order to promote the body's absorption of water. It is generally recommended to drink 1.5 times the water lost during exercise. You must be saying to yourself, okay, but how do you do this? All you need is a bathroom scale! Weigh yourself once before and once after returning (in your underwear if possible, this will avoid gaining weight with soaked clothes!). The difference in weight of, for example, 2 kg is equivalent to 1.5 x 2, or 3 liters of water to be consumed post-exercise to compensate for water and electrolyte losses !
Common mistakes to avoid
Drinking too much or not enough: finding the balance
When the body's water deficit is not remedied, a state of dehydration can set in. This manifests itself through several characteristic symptoms that can vary depending on the age and condition of the person concerned. For healthy adults, the most common symptoms are initially thirst, then dry lips, darker and less abundant urine and fatigue. New symptoms can be added to these in cases of severe dehydration such as headaches , a dull and sunken look as well as dizziness.
On the other hand, you should also avoid falling into the opposite trap of overhydrating yourself, as this can cause another disorder: hyponatremia , which consists of a too low concentration of sodium in the blood. Its symptoms are mainly headaches, confusion and stupor. To avoid this, simply drink small amounts and at intervals, and do not force yourself to drink a predetermined amount of water, which could be too large, and therefore listen to your thirst.
Untangling the truth from the lies about hydration
In the world of running, there are many misconceptions and conflicting advice circulating, which can make it difficult to apply the most beneficial practices. In this section, we'll debunk two common misconceptions about hydration:
"You should drink 1.5 liters of water per day" : we often hear this information, but is it true? Well, yes... partly. To replenish its water reserves, the body needs an average of 1.5 to 2 liters of water per day. However, it's important to remember that everyone is different and this figure is only valid on average. If you've sweated profusely after a long workout, you'll probably need to drink more than 2 liters during the day to compensate for these losses. And conversely, if you're significantly lighter than average, you won't necessarily need to drink as much. One piece of advice that can be applied to everyone is to drink regularly and according to your needs.
“The more you drink, the better” : this common misconception is false. Indeed, while being well hydrated is essential for staying healthy and performing well in sports , drinking too much can be harmful to the body and lead to complications such as the hyponatremia we mentioned above.
Which drinks should you choose for optimal hydration?
Water, isotonic drinks or electrolytes: which option should you choose?
When it comes to staying hydrated, there are a myriad of hydrating drinks, each with its own pros and cons. So which ones should you choose and in what situation?
- Hypertonic drinks have a solute concentration higher than that of blood. This type of drink can be beneficial after prolonged exercise, but it's important to combine them with another source of hydration because they draw on the body's water reserves.
- Isotonic drinks have a solute concentration similar to blood plasma, so they are absorbed at a more or less constant rate. They can be useful during exercise to maintain hydration and replenish carbohydrates and minerals lost through sweating.
- Finally, hypotonic drinks have a solute concentration lower than blood plasma. The water they contain is therefore quickly absorbed by the body thanks to the phenomenon of osmolarity. They are ideal for rehydrating and thus promoting digestion.
The ideal composition of a running drink
Another important characteristic of hydration drinks is their electrolyte composition . Electrolytes are ions (sodium, potassium, magnesium, calcium) that circulate in small quantities in the blood and play several very important roles in the body, particularly for muscle contraction. During the race, electrolytes are eliminated through perspiration , so they must be replaced through hydration. Therefore, it is wise to choose a drink rich in essential electrolytes for this type of exercise.
Hydratis lozenges are a simple and effective hydration solution . One lozenge enriches water with all the essential electrolytes and provides a predetermined amount of sodium and glucose to optimize its absorption by the body.
In summary, hydration is an essential pillar for any runner wishing to maximize their performance and maintain their health. It helps regulate body temperature, prevent injuries and limit the onset of cramps. To do this, remember to adopt good practices: drink small amounts before, during, and after your sessions, without waiting until you feel thirsty in the middle of a race. Outside of training, listen to your body and avoid excess to avoid falling into the trap of overhydration . Finally, electrolyte-enriched drinks, such as hydration tablets , offer valuable support: they help replenish essential minerals lost through perspiration, thus strengthening your protection against dehydration and electrolyte imbalance. Adopt these tips and you will be able to run with complete peace of mind!
Bibliography:
- MSD Consumer Manual, Dehydration , https://www.msdmanuals.com/en/home/hormonal-and-metabolic-disorders/water-balance/dehydration
- Vidal, dehydration and heat stroke, https://www.vidal.fr/maladies/douleurs-fievres/coup-chaleur.html
