At the beginning of the running season it is important to start well. Actually I should drink more water. Start walking at a leisurely pace, slowly build up the distance and make sure to drink along the way. This way you prevent injuries and build up your stamina.
When you start walking again, the distance is not far and the walking pace is often a bit lower. Then you can do well without water. From 30 minutes walking it is wise to take at least one bottle of water of half a liter. If you want to be sure that you have enough moisture with you, you can bring more water. Usually one liter of water is sufficient during the first hour.
When running longer distances, it is nice to supplement the water with carbohydrates. These carbohydrates are necessary to continue running. Intensive running without carbohydrates can lead to loss of performance. Carbohydrates can be found in sports drinks, sports powder and in lemonade. Fruit water. For example, you can dilute half an apple juice with water, add a few scoops of sports drink powder or a base of lemonade syrup to your water.
Drink as much as you want, do not drink a mandatory amount of fluid per hour. The above numbers (half liters per 30 minutes and one liter per hour) are only general guidelines. The most important thing is that you learn to drink at the request of your body. How much you have to drink, you learn that by trying it out during training sessions. A good starting point is to ensure that you do not become dehydrated. Do you want to know exactly how much moisture you have lost? Then weigh yourself before and after the training. Both times without shoes and clothing. The difference in weight, minus the amount of fluid drunk during training, is the amount of fluid lost through perspiration. Is this amount less than.
Drinking while running can cause many complaints. From slight nausea to vomiting. It is therefore important to try out drinking during training sessions. Do not just drink water in a competition, while you normally always drink sports drinks. Your body is not used to that and that can provoke wrong reactions. Secondly, do not drink one sip at a time while walking, but take care of a few sips in a row. This way you avoid a lousy feeling in your stomach. Finally, drink an isotonic drink. Isotonic means that there are 4 to 8 grams of carbohydrates per 100 milliliters in the sports drink. In this concentration the sports drink is most easily absorbed by the body.
At higher temperatures and a lot of sweating it can be nice to add extra minerals to the water. Drinking water and losing weight. Especially salt, because that sweats you apart from moisture the most. In ready-made sports drinks or in sports drink powder, minerals are often added in the right proportion. You can also add a small amount of kitchen salt (sodium chloride) to the water or lemonade. Use at most a pinch of salt per liter of water, otherwise the water will not taste good anymore. 5 Tips to drink plenty of water at the office.