Hydration keys to better running
We’re talking about running hydration and what runners should bear in mind so that this great pillar of our training doesn’t fail us. Did you know that hydration with water alone can cause serious problems?
Excessive water consumption in long distance runners can be fatal and even lead to death from hyponatremia, in situations of high temperatures, excessive humidity and great loss of sweat in tests that are prolonged over time.
Running in the summer period increases water demands, and we have to drink more liquids, but be careful with drinking too much water, as it can cause a decompensation in body fluids that generates alterations in the levels of sodium and other minerals, which can lead to death; in fact you will be surprised with the fact that more athletes die from over-hydration than from dehydration.
By all this, we don’t mean that drinking water is bad, far from it, but we do mean that you should hydrate yourself properly and not just by drinking too much water.
We recommend these simple guidelines:
-Avoid eating without salt, as a certain level of sodium is good for retaining water in the body and thus be more hydrated, especially for those who train a lot.
-Do not force yourself to drink a certain amount of water, like the typical 8 glasses a day (2 liters) because there will be days when you need 4 liters and others only need 1 liter.
-Be smart and be guided by your own body sensations and nothing happens because the urine is not transparent all day.
-You only have to be careful to give water to children and elderly people, because with age the natural mechanisms of thirst are altered.
In your long-term training always carry isotonic drink of proven quality, which not only maintains your state of hydration by its contribution of mineral salts but also provides energy during training.
HOW TO AVOID THE RUNNER’S BIRD
It can happen that the body empties of glycogen (which is a storehouse of sugar located in the liver and muscles) and you feel as if you are turned off, either by lack of adaptation to the effort made running or by overtraining. It is always better to prevent such an unpleasant downturn for the athlete with 5 strategies that are often overlooked.
STRATEGY 1: Start the sporting activity in a gentle way with a little warm-up and gradually increase the intensity of the race as the metabolism of fat takes time to activate and a strong energy demand at the start would lead to an immediate emptying of muscle glycogen deposits.
STRATEGY 2: Control an adequate intake of hydrates both before, during and after sport, something quite neglected by most athletes who hardly care about this aspect and we have shown you how to do it through the tables we have offered you.
STRATEGY 3: Taking a stimulant such as tea or coffee seems to improve the combustion of fats and save glycogen, so if you feel good these substances choose to drink tea or coffee average 30-40 minutes before training or compete if you see it will be demanding.
STRATEGY 4: It is perhaps more important than the previous two and consists of not doing sports donkey without a proper progression of load and train based on our physical level, because if we go from mother doing heroic weekend with friends or in a longer competition to which we are prepared, we will have all the ballots to suffer a bird.
STRATEGY 5: If you have respected the previous strategies, you will be able to choose to get used to the body not always depending on glucose as fuel, and from time to time you will be able to do controlled fasting training that promotes what is known as metabolic flexibility. So your mitochondria will use different types of fuel and not just glucose, improving the burning of fats (almost unlimited energy) and saving glycogen.