If you know how to recognize the symptoms and levels of dehydration, you will know when your body is telling you that it’s in need of water. The levels of dehydration correspond to a percentage of body weight lost in the form of sweat. Someone who is becoming increasingly dehydrated will experience various degrees of symptoms at each of these levels.
Hydration for Runners Infographic: The Dangers of Dehydration
Dehydration is scary, but it’s 100% preventable. Simply put, in order to stay hydrated during a run, you need to replace the water that your body loses from sweating. Sure, you can just drink when you’re thirsty, but knowing your sweat rate could save your life.
Finding Your Sweat Rate
- Weigh yourself without clothes.
- Complete 1 hour of hard exercise with fluid intake.
- Weigh yourself again as you did before, without clothes.
If your weight is the same as it was before, then you are adequately hydrating yourself. If you have lost or gained weight, then you are either under or over-hydrating, and you should adjust your fluid intake accordingly.
Always have a hydration carrier to suit your sweat rate.
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