Why Water Intake Is A Must For A Marathon Runner?
Proper hydration and water consumption is essential for every athlete, but for marathon runners, it is a vital aspect of performance and recovery. The human body is water-based, and maintaining the right hydration level is what keeps the body performing well, especially during long-distance running events such as marathons. Why Is Water Important To Your Body? Water plays several critical roles in the body, including maintaining temperature, facilitating nutrient transport, and supporting muscle function. In a marathon, the body sweats to cool itself down, and if this water is not replaced, it can lead to dehydration. What If You Don’t Consume Enough Water? Dehydration can affect your performance by reducing the body’s ability to regulate temperature, causing overheating, fatigue and even heat-related illnesses. This happens more in long-distance races, such as marathons, where the body constantly experiences physical tension while running. As muscles operate harder, they produce heat and need to avoid overheating. Therefore, the body sweats. Fluid loss and the loss of vital electrolytes, such as sodium, potassium and magnesium, may lead to cramping, dizziness and fatigue. Hydration will maintain the electrolytes balance to keep the muscles performing maximally. When Should A Marathon Runner Consume Water? Studies have shown that a 2% decrease in body weight from fluid loss negatively affects performance. Dehydration causes early fatigue, increased perception of effort, and slower recovery times. Water should be consumed before, during, and after the race to maintain stamina, keep muscles fueled, and support the cardiovascular system. When And How Much Water To Drink? The only thing is to have a random fluid intake throughout the day; water must be used in a stratified manner according to the runs. Runners must hydrate adequately before a marathon, not just on race day. Through the marathon race, water consumption must be systemic at regular 15-20 minutes intervals without letting dehydration develop. The amount of water a runner will need varies by individual sweat rate, weather, and intensity of the run; however, 400-800 ml per hour is a common recommendation. Post-Race Hydration Just like with completing a marathon, the need for hydration does not stop. It rehydrates and helps the body replenish its fluids, correct the imbalance of electrolytes and help it recover from a run. It minimizes soreness of muscles, assists the removal of toxins in the body, and stimulates tissue repair. Consume More Water Proper hydration is not optional but a must for marathon runners. This is a prerequisite to maintaining optimum water intake before, during and after a race. Maintaining this kind of water intake will be a way of maximizing performance, preventing injury and ensuring a speedy recovery. Hydration, then, would make runners push to the finish line. The Sportz Planet Desk,Atharva Shetye
Working Out Safely in the Summer Heat
The summer heat can make exercising tough and even risky. If you’re not careful, you might get heat-related problems like heat stroke, heat exhaustion, or severe dehydration. These can mess up your fitness goals. But don’t worry, here are some tips to help you exercise safely even on the hottest days. COLD SHOWER IS THE KEYBefore you start your workout, take a cold shower. After the shower, let your hair stay wet instead of using a blow dryer. This can help keep you cool during your workout. STAY HIGH ON FLUID INTAKEWater is your best friend on hot days to stay hydrated. If you plan to exercise for more than an hour, consider drinking sports drinks. Sports drinks are great for long workouts in the heat because they have potassium and electrolytes that help rehydrate your body. The sodium in them can also be beneficial on a hot day. Remember, moderation is key. LIGHT CLOTHING IS THE NEW FASHIONWear bright colors to reflect the sun and make you more visible to cars. Cotton is a light and affordable material that helps you stay dry. If you can spend a bit more, go for sweat-wicking shirts and shorts to keep sweat away. MAKE SUNSCREEN YOUR BFFAvoid getting sunburned during your workout by using sunscreen. Choose one with at least SPF 50 and make sure it’s waterproof so it stays on when you sweat. AVOID WORKING OUT DURING THE FOLLOWING TIMEThe hottest part of the day in summer is from 10 a.m. to 3 p.m. Try to work out before or after this time. Many people like to exercise early in the morning because it energizes them for the day and helps them sleep better at night. DRINK WATER AND QUENCH YOUR THIRSTSummer is a great time to enjoy water activities like swimming, surfing, or paddleboarding. These activities help you stay fit and cool. You might even find a new favorite exercise. If you prefer running, you can still enjoy the water by running in the rain. It can help you stay cool and many find it refreshing. Just be sure to wear bright, waterproof clothing and avoid running near cars. If there’s lightning or thunder, head inside quickly. INDOOR WORKOUT IS THE NEW COOLOn extremely hot days, consider working out indoors at a gym or at home if you have the equipment. This can help you avoid heat-related injuries while still keeping up with your fitness routine. BODY SPEAKSListen to your body. If you start feeling dizzy, nauseous, or very tired, take a break. Resting is better than pushing too hard and getting sick or injured, which could stop you from working out altogether. If the heat is too much for intense workouts, break them into smaller sessions throughout the day. This way, you can rest and refuel without compromising your fitness goals. Have fun with your workouts and stay cool and safe this summer! The Sportz Planet Desk,Atharva Shetye.
