Marathon sponsors provide ample water along the route.
Even in the winter when temperatures are cold, runners requires sufficient hydration to stay injury-free and increase endurance. The best time to start hydrating is first thing in the morning, whether you decide to go for a run or not, because having optimal fluid levels helps you perform your best. It's easy to carry water or liquids on the run by using water bladders that rest on your back or a water bottle holder that hooks to your waist.
Function
The weight of a human body is about 60 percent water, kept in the muscles, blood, bones, skin and organs. Without enough water, humans dehydrate, become lethargic and can eventually collapse. Dehydration leads to a host of physical problems and may require immediate medical attention, especially when running in hot, dry conditions. While water is a requirement, runners also need to replace electrolytes lost while running by consuming sports drinks or fruit and vegetable juices.
Amounts
"Runner's World," the magazine devoted to the sport, recommends drinking 16 ounces of water or sports drink an hour before the run, and up to 12 ounces for every 15 to 20 minutes that you run. If you're running for more than an hour, use sports drinks instead of water to maintain your electrolyte balance. Never wait until you're thirsty when running --- that is the body's way of warning you that you're dehydrated.
After the Run
It's a good idea to weigh yourself before your run so you can estimate how much water or sports drink you need to consume after you finish. "Runner's World" recommends drinking between 16 and 24 ounces for each pound of weight you lost on your run, most of which was probably water lost through perspiration.
Warning
While it's important to stay hydrated while you run, drinking too much water is as dangerous as too little. Hyponatremia is a serious condition in which runners drink too much water in relationship to the sodium they lose while running. It's a good idea to include some salt in your diet before running and use drinks containing sodium and potassium for longer runs, especially anything longer than a 5K. Hyponatremia can result in seizures, coma or death.
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