HYDRATION ADVICE comhairle mu òl uisge
Putting A Spring In Your Step
Highland Spring, Official Water Partner of the Baxters Loch Ness Marathon & Festival of Running, highlight the importance of staying properly hydrated during training and provide advice from sports nutritionist, Darren Roberts.
STAYING HYDRATED At Highland Spring we believe in promoting the benefits of a healthy, active lifestyle and forging the link between active sports performance and healthy hydration.
Whether you are a regular runner or starting from scratch, it is essential to understand the importance of hydration. ‘Hydration strategy’ is the number one concern with sports professionals and something nutritionists spend huge amounts of time developing for them. So it doesn’t matter whether you’re looking to beat your personal best or simply get round the course in one piece – everyone needs water to get through it.
More than 70% of your body is comprised of water and that fluid needs replacing to keep
you healthy. The problem is by the time you feel thirsty, you are in fact dehydrated. So rather than let the tank run empty, keep topped up throughout the course.
Exercise and activity speed up fluid loss dramatically, especially when running such a long distance where you could expect to lose anything up to 3 litres of fluid.
PREPARING FOR THE BIG DAY Practice makes perfect so as well as preparing physically for the marathon in terms of training and running, get in to the habit of drinking water before, during and after training. By ensuring you are properly hydrated you are more likely to achieve best performance and avoid unnecessary breakdowns.
SOME PRACTICAL HYDRATION TIPS
n If you know you are going to be doing some physical activity, try and drink one litre of water during the hour before you start your activity. n Drink around one litre of water for every hour of activity. n Continue to drink after you’ve finished your activity. Again, around one litre over an hour is a good rule of thumb. n Remember, any water you drink just before, during and just after exercise is not part of your daily two litres.
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