How to stay hydrated for runner
How to stay hydrated for runner is very important, since hydration is a key aspect for health and performance for runners. Keep well hydrated before run, while, and after run. Check always the color of urinate to ensure your hidration level. Bring hydration pack while you had a run.
Simple way for runner to check hydration level by using color chart for hydration. Always make sure your color chart is at the safe range. Never get dehydrated by routinely driks water. When I do run, usually take some drink 2 hours before run, then when doing warming up I drink again. Then the time to switch on the GPS and I run.... go go go ....after about 15minutes run or about 2 KM in distance, I take my first plain water intake. Not so much water intake, just to replace the water released out to from my body when I start to sweat because of hot body when running. The next water intake usually a repetition of 15 minutes, So if I run in 1 hours, I can drink 4 times to stay well hydrated. Never late to drinkg, please drink before you feel thirsty.
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