Hydration is usually left out of nutrition, but it shouldn’t be. Being well-hydrated is a must for runners. 60-70 percent of our bodies are made of water. And, during exercise, our body produces more heat, thus causing sweat to cool us down. When we sweat out our water supply, we must consume more water to keep our core temperature down.
Water has also been proven to aid in weight loss. It helps you feel full while eating less, quenches thirst without adding calories, and allows your body to function at its top capability. 70 percent of our muscles are made of water. Being hydrated helps give muscles that toned, muscular look that so many people desire. Metabolism is a chemical process that requires water, which means if you are dehydrated you will not be burning calories as efficiently, whether you are sleeping or running. Water is equally important for your skin. Being hydrated will help your skin look (and be) healthy.
If you run for 60 min or less, water alone should be fine for your hydration. If you run for more than an hour at a time, you’ll need to replenish electrolyte as well. (Sports drinks and energy gels have enough electrolytes to keep you covered.) Doing this will improve your performance by delaying dehydration and maintaining a high blood-sugar level during exercise. It also lowers the risk of catching a cold by boosting your immune system.
So when choosing beverages, remember these things:
- Water is almost always your best option.
- Tea (noncaffienated and unsweetened) and juice (100% juice not cocktail drinks) are good alternatives, though, when you just need something else. Sports drinks are also good for your body during and after long runs.
- Coffee and alcohol don’t need to be nixed completely but should be taken in very small amounts. 2 cups of coffee a day isn’t going to help your body at all. Neither will two beers.
- As far as bad options that you really should stay away from, soda is at the top of the list. While you probably aren’t going to drop dead from drinking a Pepsi, it is doing nothing for you and, under normal circumstances, is more harmful for your body than any of the other drinks listed here.
So let’s sum it all up.
- 2000 or more calories spread over the day in accordance with when we need energy
- Give in to nutritious cravings, but tough out the need for a donut.
- Try to have a 50 percent carb, 20 protein, 30 fat ratio.
- 10 servings of grains per day
- 7 of fruit
- 4 of vegetables
- 5-6 oz of lean meat or 2-3 servings of soy
- 3 servings of lowfat milk products or calcium-rich fruits/veg
- 2-3 servings per week of a fatty fish (or uncooked flaxseed oil) to get your omega-3 fats
- Low fat is just as bad as high fat
- Water, water, water and more water
- No soda.
