Hydration may have been taken for granted before we began running ultramarathons. However, as we up our training and strive for longer distances, we may begin to analyse different aspects of our training to prevent injury and strain. Hydration is one of those factors.
Hydration, or its opposite, dehydration, is a term often used, and we may believe that drinking water is the optimal solution; however, truly understanding our particular hydration needs could significantly impact our overall performance.
What is Dehydration?
Our bodies are made of two-thirds water. Becoming dehydrated means the amount of water in our body has dropped below the level needed for the body to function. This applies to water and electrolytes, which we lose through our sweat during exercise.
Our primary electrolyte is sodium, a salt our body naturally produces alongside potassium and magnesium, which the body rapidly loses through exercise. Replacing these salts to resume both psychological and physiological functions is essential.
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Signs of Dehydration:
Signs you may be dehydrated while running include:
- Tiredness
- Dark urine
- Brain fog
- Headache
- Cramp
- Easy runs feel hard
Why do we take electrolytes during ultramarathons?
Fluids and electrolytes are usually offered at checkpoints throughout a race and recommended for several reasons:
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