Snellings Law PLLC Attorneys are Personal Injury Trial Lawyers
From Start to Finish: Hydration Essentials for Race Day Success
What You Need to Know:
- Water is vital to human life.
- It’s important to hydrate before, during, and after a race to avoid dehydration.
Water, a seemingly simple compound of hydrogen and oxygen, holds extraordinary significance in the story of humanity. It’s not just a substance we drink; it’s the very essence of life itself.
From the moment we’re born, water plays a crucial role in our survival, health, and daily activities. From regulating body temperature to aiding digestion, from flushing out toxins to lubricating joints, the significance of adequate hydration cannot be overstated.
We all know the importance of drinking plenty of water each day. For those of you following our Snellings Law team and joining us in living healthier lives this year, you may be gearing up to participate in a 5k, half-marathon, or full marathon this year as well. If that’s the case, it’s extremely important to stay hydrated through your training, during the race, and after you cross the finish line.
Fluid Intake Beyond Drinking: The Significance of Dietary Water
Water makes up about 60% of the human body, and we are so dependent on it that we can only go a mere 3 days without water, compared to weeks without food. Losing a mere 4% of your water weight can cause dehydration. Losing 15% can be fatal.
Water is key to many biological functions that keep us alive and healthy. Water fills cells to maintain their shape and structure, delivers oxygen and nutrients to cells, protects our internal organs and tissues, helps us regulate body temperature, and facilitates waste removal from the body.
You’ve probably heard the myth that we all need to drink 8 8-ounce glasses of water each day. However, this recommendation, while not harmful if followed, is not a hard-and-fast rule for a healthy adult. Also, fluid intake does not strictly come from drinking but also from foods. You should be getting a portion of your water intake from fruits, vegetables, and other hydrating foods.
It’s so important to maintain a healthy water intake from fluids and foods each day. This is especially important when we are doing more physical activity or spending more time in high temperatures. Even breathing causes humans to lose water.
When we sweat, we also lose salts and minerals. This is why sports drinks with electrolytes and healthy salts are great to drink when running as well. You can also add a small bit of salt to your water to help replenish salt that you lose.
When we run, we breathe and sweat more than usual, causing more water loss. This also happens when the weather is warm, so make sure to watch for signs of dehydration when you’re training or running a race.
Symptoms of dehydration include:
- A dry mouth
- Dark yellow urine
- Constipation
- Muscle cramping
- Headaches
- Dizziness and feeling faint
- Difficulty concentrating
- Extreme thirst
- Less frequent urination
- Dark-colored urine
- Fatigue
- Dizziness
- Confusion
You should see a doctor if you find that you can’t keep down fluids, have black or bloody stool, or have diarrhea for more than 24 hours. These could be signs of extreme dehydration.
Staying Fueled and Fit: Your Guide to Race Hydration
To ensure that you don’t lose too much water when running a race, it’s important to properly hydrate before, during, and after the race. Also, many factors play into how much fluid you should be taking in, including body weight, temperature, level of activity, etc., so these are not harsh guidelines. If you’re wanting a more tailored guide for hydration, you can use the chart here.
Before the race, you should drink 2 cups of water 2-3 hours before the race begins. 1 cup is equal to 8 oz. When you’re about 10–20 minutes from running, drink another cup of water.
During the race, it’s recommended that you drink 1 cup of water every 20 minutes while you run. Sports drinks might be best to consume during the run because they can help replenish lost salts and minerals during the run and boost your endurance with carbohydrates.
After the race, drink about 1 ½ cups of fluid and continue sipping small amounts throughout the day. To really know how much water you’ve lost, weigh yourself before and after the race. You can see how much water you should drink for each pound lost by using this guide here.
Snellings Law Cares About Your Health
At Snellings Law, we understand the importance of staying hydrated during a race. Just as we take steps to protect ourselves on the road and advocate for safety in our community, we also prioritize our health and well-being on the racecourse.
For those of you who have been a part of our Snellings Law family, you know that we actively extend our commitment to the North Texas community beyond legal advocacy. We prioritize the health and safety of every individual, recognizing that a healthier community starts with individual well-being.
If you’ve suffered injuries due to negligence in a car crash, 18-wheeler accident, or any other incident, reach out to our office today. Our compassionate attorneys offer free strategy sessions to discuss your case and guide you through the next steps. With our knowledge and dedication, we’ll fight for your rights and help you secure the resolution and healing you deserve. Contact us at (214) 387-0387 to schedule your free strategy session and take the first step towards justice and recovery.
For more information about free strategy sessions, watch the video below.
Additional Resources
https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
https://www.runnersneed.com/expert-advice/nutrition-and-hydration/how-to-stay-hydrated.html
https://www.ucsfhealth.org/education/running-a-marathon-race-day-success
https://www.runnersworld.com/uk/nutrition/hydration/a40322125/dehydration-symptoms/