Importance of Hydration

Whether you are preparing to participate in your hometown 5k classic or conditioning for a world class marathon, one of the most vital factors that can make the difference between a successful long-distance run and a possibly injurious disaster is hydration. Studies have found that a 2% level of dehydration can lead to a lost of 10% of overall performance. Yes, general conditioning, diet, stretching, the right shoes--all of these things are important. However, hydration is something to which long-distance and marathon runners of all athletic skill levels must give care. Further, endurance events require an athlete to become aware of their specific hydration needs.

The blood in the human body, composed of ninety percent water, is primarily responsible for the regulation of body temperature and the circulation of oxygen to body cells. When the blood becomes dehydrated, it loses some of its ability to perform these functions. A dehydrated athlete will simply not perform as well and can become physically uncomfortable or even dangerously ill. Also, the inverse problem--overhydration, or too much fluid in the body, can be just as detrimental. Overhydration during a long distance or marathon run can lead to a condition known as exertional hyponatremia, which is a state of low sodium in the blood serum, usually caused by consumption of too much fluids or low-sodium fluids. Symptoms of hyponatremia can include headache, nausea, muscle spasms, confusion, and fatigue.

There are a number of considerations to keep in mind when developing a proper hydration strategy. The length and nature of the event are key. The weather conditions, temperature, and altitude are important. It is also important to consider whether the athlete has had time to adjust to the climate of the area where the race is taking place. The nature of the athlete himself is also contributing element. Body size, tendency to sweat, and overall level of conditioning should all be kept in mind. It is possible to perform a self-test, which involves weighing oneself before and after an hour-long workout, to determine exactly how much water is needed during a given period of time.

Anyone pursuing a training regiment should develop good daily hydration habits. Hydration prior to and during a long distance race is of obvious value. Drinking 0.5 to 1 liter of fluids per hour is average in normal conditions. Higher temperatures require more fluid intake. The athlete should also be sure to find a hydrating fluid that he or she finds palatable, as this will make self-hydration easier. A smart hydration strategy will help to ensure that the run is safe and successful.