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The rule of adding water when running off-road you need to know

In your opinion, for runners in particular and sports people in particular, what is the most important thing while training or competing? It’s water! That’s why you’ve seen the title of instructions for adding water on that trail.
Water makes up 70% of our body and is a great source of energy to keep the mind awake, relieve stress, fatigue and can also be considered a source of energy for us to fight to the finish line. If you are new to the sport of trail running, find out right below!

Proper hydration is one of the most important factors for keeping the mind at ease and improving performance during trail running.

These benefits include providing more energy, improved endurance and reduced recovery time after an arduous run.

Guidelines for adding water when running off-road

In this article, we will talk about the following 3 points:

  • How much water to drink before, during and after running
  • Tips to keep your body hydrated
  • Risks of improper water addition: deficiency and excess

How much water should I drink before, during and after trail running?

How much water you need to drink is completely dependent on the distance you run and the amount of sweat you produce, but there are some basic rules for a person to run a distance of 45 minutes or more:

  • Preparation: Drink about 2 hours before running
  • Maintenance: Drink about 150-300ml of water every 15-20 minutes during running
  • Recovery: Replenishing water after running will help the body’s water level return to its original state and speed up the recovery process. For every 0.45kg of body weight lost while running, drink water.

If you run a short distance, about 45 minutes or less, you can temporarily stop drinking water while running. However, if it’s too hot and you’re sweating too much, bring and drink water no matter how many meters you run.

Maybe you care:

Some tips to replenish enough water for the body

  • Plan a running route: Water is very heavy (473ml of water is almost 0.5kg already); So, if you don’t want to be heavy while running, plan a run to see where there is water to refill the water tank.
  • Set an alarm clock: While running, it is easy to lose focus and forget when the last time you drank water. Therefore, before you start running, set an alarm clock to alert you every 20 minutes to drink and eat something. At this time, sports watches for runners are the perfect choice.
  • Have your water ready: No matter what type of water you carry, the main rule is to have the water ready. No need to stop for a drink. That will slow you down and you won’t be able to stop and drink every 20 minutes.
  • Electrolyte Recharge: When you sweat, you lose a lot of electrolytes, and if you lose too much, your energy drops. It doesn’t matter if you run for an hour or less. But if you run above that, you need to immediately replenish the lost electrolytes. Pay attention to the addition of sodium, potassium, magnesium and calcium.

Risk of improperly adding water

Lack of water

Dehydration occurs when water loss exceeds intake, mainly due to sweat glands. When the body begins to feel thirsty, the process of dehydration has already begun. If you do not resolve, the following symptoms begin to occur:

The first signs of lack of water

  • Thirsty
  • Dry mouth
  • Reduced energy

More serious signs of dehydration

  • Cramp
  • Headache
  • Shocked
  • Dark yellow urine, little urine (note, vitamin B12 can make urine light yellow, not at least a sign of dehydration)

To solve you just need to drink water. It is best to take sips of water regularly, rather than drinking too much at once. Please add sports drinks.

Check your body water level by climbing on the scale before and after running: Be the same weight. If you lose a few pounds, then you are definitely not drinking enough water. For every 0.45kg lost, drink 473ml of water and increase the amount for the next run. This is quite difficult but not impossible.

Too much water

If you drink too much, you will be over-hydrated. This is rare, but will negatively affect the endurance of marathon runners, triathletes.

When there is an excess of water, the amount of sodium in the blood will be diluted, making the functions of cells not connect with each other. It can even cause death.

Signs of excess water

  • Tired
  • Headache
  • Shocked

This causes many people to be fooled to drink more and more water.

How now? The best way is to control the amount of water you drink.

Don’t drink too much: Drink 300ml of water every 20 minutes and don’t drink more than you sweat; And if you finish running and gain weight, you know it.

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