Hydration a key for Happy Feet

Staying hydrated before, after and during the race is a key to a happy and fruitful Marathon experience.
Dehydration may lead to fatigue, heatstroke, headache, muscle cramping, heat exhaustion and other dire outcomes. Here we have some useful tips on supplying your body with the right amount of water and escape these unwanted glitches on the race day.

Pre run hydration: Irrespective of whether you are preparing for a full or a half marathon, it is essential to stay hydrated for days in the run up to the big day. Drink plenty of water and non- alcoholic fluids.
Try drinking about 16 ounces (473 ml) of water or sports drink an hour before the run. It is advisable to avoid beverages containing caffeine. The liquid intake should be measured to prevent stops at restrooms during the race. A golden rule is to gulp down moments before the countdown.

Drinking during the race: The best advice to keep yourself hydrated during the run is to drink when you’re thirsty. According to some scientific studies, this practice prevents under hydration. It also prevents you from overloading your body with water, which may cause hyponatremia (low blood salt level due to abnormal fluid retention).
Based on the ideal amount of fluid intake, it is said that you should generally take 4 to 6 ounces of fluid every 20 minutes during the run. Fast-pace runners should take in 6-8 ounces of water. If the distance is longer, especially the full marathon, the fluid intake should include sports drinks containing sodium, electrolytes and other minerals.

Post-run hydration: It is vital to keep yourself hydrated after the race as well. Many runners feel the effect of dehydration hours after the race is over. Weigh yourself after the race and drink 20 to 24 fluid ounces of water for every pound lost.
Do remember that these tips are generic and may vary from person to person, based on the body metabolism. It also depends on the extent of perspiration. To understand the functioning of your body, analyse yourself during training or have a mock-race session.