With the temps getting much warmer now I have started taking
to running outside on a more consistent basis.
With warmer temps however you of course sweat at a higher rate, thus
increasing chances of dehydration. This
posting will detail proper methods of keeping yourself well hydrated throughout
your workout or more specifically your running routine, as well as how to tell
if you are properly hydrated.
Pre-run / workout fueling
Depending
on how long you are running will depend on your hydration needs. If you aren’t hydrated enough your blood will
thicken quicker, which will increase your heart rate at a faster pace, raising body
temperature, thus effecting your performance in a negative way.
Usually if you are running less than 5
or so miles you only really need to sip on 6-8 ounces of water a half hour
before your run. If you are doing 5-10
miles you may want to switch to an electrolyte beverage (Gatorade, Powerade,
etc.) since they have electrolytes in
them. With this all being said however it’s important to not drink a huge amount right
before you run, as your body won’t have time to let whatever it is you had settle, which
could cause cramping. I pulled this amateur
move before one of my races, totally killed my time I wanted.
During your run
There are actually small water bottles you can carry with
you in your hand to ensure you are properly hydrated. Depending on the length of your run will
again depend on whether or not you need to carry one with you. If you are worried about dehydrating yourself
carry a water bottle with you and after awhile may find to not even need it.
Post-run
Generally after a run I go straight for water first to cool
my body down. If you have white salt
streaks running down your face and body however it means you lost a good amount
of sodium, so try to go for an electrolyte beverage. Once I finish sipping a good deal of water I
go right for a protein filled drink to heal my muscles I just beat the heck out
of. Low-fat chocolate or non-fat milk
are two great choices since they have a great deal of protein in them. 
Sources: Running Well (http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456/ref=sr_1_1?ie=UTF8&qid=1339727797&sr=8-1&keywords=running+well)
Runners World Magazine, July 2012 issue, 'The Rules of Hydration'
