Tips and tricks in mind while running a marathon
Gearing up for a marathon? Are you keeping a track of your body's water content? Keeping yourself hydrated plays a most dominant role of marathon training,especially during hot summer. You must drink more than you d during normal days while practicing for long run. Other wise dehydration will ruin your performance.
You need to drink regularly to stay well-hydrated. But how much you drink depends upon how warm and humid condition are, how much and how fast you are training and how much you sweat.
You must not wait to get thirst t drink water.Start drinking early in the run. Do drink regularly thorough out the day. If you run more than an hour, consume sports drinks or drink water and take salt tablets, with out sugar.
How to measure your fluid requirement?
Weigh yourself before and after running. Determine how much weight you lost during the run and reciprocate it with water equivalent to one-and-half times the amount of weight you lost.
The effects of dehydration
You might be exhausted and will sweat more. And your body works harder and uses more water. It will gradually loose the ability to cool itself, which in turn decrease your energy level and makes you run slower.