Hi, and welcome back to the Mohsin Salya blog.
It’s important that you keep yourself hydrated on a long run, to deal with the fluid loss that comes with sweating. You should manage your hydration carefully however, otherwise you could damage your performance. Here are five hydration mistakes to avoid when you’re out on a long run or running a marathon.
Some people believe that if they drink enough fluids before a long run, they can store extra water in their bodies and limit the risk of dehydration. This is a myth; the human body isn’t designed to store water and instead, you’ll just need more rest stops, lengthening your times. Industry resource Running Competitor advises that you to refrain from drinking for 45 minutes before the race starts.
It’s a common misconception that if you drink as much as possible during a marathon, you can avoid the heat illness that can come with dehydration. Research shows this risk isn’t increased or decreased when runners drink to quench their thirst. Yes, consume if you’re thirsty to survive race day but don’t drink more, otherwise you’ll just fill up your stomach and make yourself uncomfortable.
If you feel tempted to bring your own drinks to a marathon, avoid the urge. There’s a reason that you never see a marathon runner carrying bottles – this just adds a significant amount of extra weight, slowing them down. You’ll notice, however, that marathons have aid stations along their routes, where volunteers supply adequate drinks. Plot your timings carefully so you can use these stations.
If you find a hydration solution that works, stick to it. I’d generally suggest that you stick to water, as it goes without saying that this is the best option. If you go for sports drinks, test them out ahead of time to ensure they’re compatible with your body. Don’t start experimenting, because you may find that your stomach can’t tolerate the new drink, causing uncomfortable problems while you run.
A lot of runners go for caffeinated sports drinks, as they can boost endurance performance. This is because caffeine effects your brain chemistry, lowering your perception of exertion, so it feels easier to run for long periods. If you plan to use this strategy, go caffeine-free for a week beforehand. The performance-enhancing impact of caffeine won’t register if you have some in your system already.
Until the next time,
Mohsin Salya