by A. W.

Created on: January 10, 2009

A common misconception when it comes to hydration for athletes is that only water is necessary. In actuality, there must be a balance between water and sports drinks containing electrolytes, potassium, and magnesium. When the body perspires for an extended period of time, large quantities of salt (electrolytes) are lost. When running a long distance, or in hot temperatures, replacing electrolytes, potassium, and magnesium will help keep the body from cramping and feeling prematurely fatigued. Keeping hydrated with water and sports drinks will also help improve recovery time.

In the hours leading up to a run it is important to reach a healthy level of hydration. As a general rule, drink about 8, 8oz. glasses of fluid a day. Drinks other than water count toward fluid intake, but try to avoid sodas which can cause bloating and contain extreme amounts of sugar. Too much sugar may give a feeling of energy for a short time, but eventually you will crash and feel worse than before. You may feel like 6-8 glasses of water a day is unnecessary especially when you're not thirsty. However, when the body feels thirsty, it's actually a sign of dehydration. So don't wait until you are thirsty to drink! Another signal of dehydration is yellow tinted urine. A well hydrated person's urine should be almost completely clear.

On the other extreme, it is possible to drink TOO much water. Over-hydration, also called water intoxication, can cause just as many severe problems as dehydration. Drinking too much water actually works against the electrolytes in your body and weakens them. It also dilutes the acids used for digestion in the stomach, making it harder to break down food. If you ever feel like you're drinking water to the point of nausea, stop drinking.

When preparing for a run, do not drink more than a few sips of water or a sports drink in the minutes leading up to departure because you may feel the liquid sloshing around in your stomach as you move, and having a "water belly" can be quite uncomfortable. After sustained exercise, continue to drink water, but also have one about a .5 liter sports drink to replenish your lost electrolytes. Because sports drinks contain large amounts of sugar, they should be consumed in moderation and never used as a complete substitute for water. Staying hydrated can be the difference between feeling sick during a run and having the best run of your life.

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