Much is said about the importance of hydration before and after running, but what about during your workout or competition. Proper hydration
when running is essential to your well-being and performance, however, riders need to know when and when consuming sports drinks will be sufficient simply to take regular water.
The isotonic sports drink also called as Gatorade or Powerade contain electrolytes such as sodium and potassium. When you run, your body loses electrolytes through sweat. Because the electrolytes help your body retain fluid and can also prevent muscle cramps, you must replace them run for a period longer than 90 minutes.
Runners who do not adequately replace electrolytes during long trips or skills may be at risk of over-hydration. The hyponatremia is a low concentration of sodium in the blood, which can happen when athletes consume excessive amounts of water and do not replace salts lost through sweating.
Participants in marathons and other endurance events have been disoriented and collapsed during the competitions due to hyponatremia. However, many more runners in these events have been collapsed by dehydration , heat exhaustion and heatstroke .
The basic rule for hydration during a race is to ingest 200 ml to 250 ml of fluid every 20 minutes. In races lasting longer than 90 minutes, you can switch between sports drinks and water. Then, in each recess to take for extra moisture, you should drink a sports drink.
For short strokes will be fine if it is hydrated with plain water. Another benefit of sports drinks is that they contain carbohydrates. Since it is necessary to consume calories while you run around for over 90 minutes, sports drinks will help absorb some of the calories your body needs.
Some riders have found that sometimes get the calories they need is more easily through liquids by solids, especially during the later stages of a race or long competition.
Source: http://www.runmx.com
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