Running is a popular and convenient leisure-time physical activity (PA) with a significant impact on longevity. Undoubtfully, running has become sport that also sustain the need of lifestyle. Many running and marathon held in Bali, starting from the event organized by bank, social organization, schools, universities until public services. Bali Marathon, Pink Run, Color Run, Maybank-BII Marathon 2017. In general, runners have a 25%–40% reduced risk of premature mortality and live approximately 3 years longer than non-runners. Running is protective against both cardiovascular diseases and cancer, the two leading causes of death in most developed countries including the US. Runners also tend to engage in other healthy behaviors that contribute to their increased longevity such as maintaining a normal body weight, not smoking, and consuming light-to-moderate amounts of alcohol. Then so, running offer the physical fitness with no need for a gym membership or unhandy tools.
Preventing dehydration is essential during training. Dehydration negatively affects our running performance during running, and slows yourour ability to recover for tomorrow’s workout. To enhance the running performance, reduce our recovery time, and ensure our health, we need a strategy to minimize fluid losses during running, and to replace lost fluids as quickly as possible after running.
The physical demands of running require adequate hydration to avoid serious health problems. High temperatures increase the need for drinking plenty of fluids to avoid dehydration when running. Recognizing the signs of dehydration allows you to remedy your condition before it grows worse. Pay attention to your body and drink before, during and after your run to avoid dehydration.
What happens in our body as we become dehydrated? When we sweat, our blood volume decreases, so less blood returns to the heart. As a result, the amount of blood the heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must run at a slower pace.
Studies have found that dehydration of two percent of bodyweight leads to about a six percent reduction in running performance. For years, the general wisdom was that running performance was only affected when runners lost two percent of bodyweight or more due to dehydration. Ed Coyle, Ph.D., a former competitive runner and now Professor of Exercise Physiology at the University of Texas at Austin, has provided evidence, however, that even a small amount of dehydration causes a decrease in running performance by reducing blood volume and the amount of blood pumped to the working muscles.
To avoid dehydration, start drinking even before you head out for your run or start your race. You should drink water regularly throughout the day every day to keep your body well hydrated. Plan for about 1 to 2 cups of water about an hour before your run. During your run, drink between 4 and 8 ounces for every 15 minutes you exercise, to avoid dehydration. Continue drinking water to quench your thirst after your run is complete. One way to judge whether you are dehydrated is to weigh yourself before and after your run. Your weight should remain the same if you are properly hydrated.
The amount of water that we need to drink to stay well-hydrated depends on the severity of the heat and humidity, whether we tend to sweat lightly or heavily, our body size, and how much and how intensely we are training. Our baseline fluid needs are about three to four pints per day. On top of that, you need to add your fluid losses from training and other activities. If you replace a little less fluid than you lose each day, after a few days you will run poorly, without obvious reason.
Measure your weight before and after running and calculate how much weight you lost, then drink with the objective of bringing your weight back up to its pre-run level. Because you do not retain all of the fluid that you drink, becoming fully hydrated typically requires drinking an amount of fluid equivalent to about 1.5 times the amount of weight that you lost. For example, if you lost 1,5 kg during a training run, you would need to drink about 4.5 liter over the next several hours to be sure that you are fully rehydrated.
What should you drink?
During running, water and carbohydrate replacement drinks are both excellent for maintaining hydration. After running, many other options are available—favor watered-down fruit juice for the taste. The advantage of replacement drinks while you run is that they are absorbed as quickly as water, while providing readily usable energy. The carbohydrate concentration—four to eight percent—that is most appropriate for you will depend on your stomach’s tolerance and how warm it is. Beverages consumed during running should also contain between 250 mg and 700 mg sodium per liter to enhance glucose and water absorption, and improve fluid retention. Some brands issues isotonic drink with the aim of filling lost fluids and electrolytes. But how much will you drink, if in one run the amount of sweat lost up to 1 liter? Do not forget, body fluids are also released in the form of water vapor along with our breath.
Intravenous vitamins contain a number of essential vitamins to fill our vitamin needs and help maintain optimum health. These vitamins in the intravenous form contain fluids that will fill up the lost fluids during running. It’s also impossible to drink up to 5 liters a day after running for a long enough distance. chances are you will be tired, even choose to sleep than any activity else. this will cause the body achy and still feel tired in the next day. So, running activities aren’t longer entertaining and a health choice for you. whereas, running aims to maintain health and improve mood. So the next day you come to work you’ll come up fresh.
Restoring dehydration with intravenous vitamins is also a benefit, in addition to rehydrating the fluid that comes out through sweat and water vapor, our vitamin supply needs are also maintained. How many of us have regularly consumed fruits and vegetables every day? Surely many of us do not make this habit healthy for everyday. sometimes we prefer to eat foods that are “social” or just to eat because they are too busy at work or school.