By Genny Owen
2 min 40 sec read
Tackling her first marathon this year, she’s done all the legwork so you don’t have to.
Fact: roughly 60% of the human body is made up of water. It’s vital in many ways, from regulating our body temperature and supporting digestion, to cushioning and lubricating our joints, protecting them from injury and inflammation.
The recommendation is to aim to drink 2 litres a day, which works out as 8 x 8-ounce glasses (or half your body weight in ounces/day). However, if you’re doing exercise you’ll need to drink much more than the daily average to make up for all that’s lost as you sweat! If not, you could be at risk of dehydration, seen in the form of headaches, light-headedness, cramps or fatigue. So it’s important that we replenish our body with adequate water.
To help you out, here are a couple of tips to ensure you’re staying hydrated:
Try to drink lots prior and post run but only ‘drink to thirst’ on your run to avoid feeling bloated. If you feel you really need to drink on your run though, don’t worry, that age old story of you getting a stitch from drinking whilst running isn’t necessarily true, often this actually arises from breathing difficulties!
If you’re running less than 30-60 minutes, drinking on the run isn’t normally necessary. But if longer, you should be taking sips every 20 minutes or so.
Try to avoid alcohol or caffeine pre and post running – both dehydrate you.
If your urine is pale it’s normally a sign you’re hydrated, if it’s dark, you need to drink up!
Cravings are often a sign of thirst, not hunger. So take a moment to think before you reach for that snack.
If you’re struggling to drink enough water, try adding a couple of slices of fresh lemon, cucumber, lime or mint to give it a bit more taste, it’s also super refreshing!
North Face Water Belt – A two-in-one comfortable belt allowing you to store your keys or phone safely, as well as carry a 600ml water bottle to keep you hydrated as you run.
Flip Belt Bottle – You won’t even notice your carrying this nifty little design which will sit snugly inside any belt or pocket, allowing you to run hands free.
Flexform Bottle – If you don’t mind carrying a mini water bottle when running, this one is lightweight, user friendly and specially designed to improve your grip.
Camelbak Eddy Bottle – A stylish and clever water bottle that’s spill proof.
No excuses – whatever your age, physique, technique or ability, you can do this! If you’re looking for your next read then i’d highly recommend the The Accidental Athlete – John Bingham. For all beginners out there, this is a heartwarming, relatable and honest account of the journey from couch potato to avid athlete, with all the ups and downs, fears and fun along the way. It proves that anything really is possible when you put your mind to it so Let’s Do This!