Many runners will say that drinking water is very natural after a run and hence there is nothing to learn in it. However, they do not realize that they probably are not drinking enough to replenish fluid losses. Also at times, water is not enough and we require more. The inadequacy can cause delayed recovery and can prevent body temperature from dropping.
When and how much
Hydrating after a run helps regulate body temperature and replace fluid loss from sweating. It is important that you drink at least 1.5 times the weight loss due to sweat. Thus if you have lost 400 grams after a run, you must drink at least 600 ml of water.
It is important to consume at least 50 to 60% of the water within the first 30 minutes of you finishing the run. The remaining water can be consumed every 5 to 10 minutes until you replace the weight loss because of sweat. Trying to hydrate fast may cause bloating, stomach issues and excessive toilet stops.
When water is not enough
The amount of fluid loss depends on few factors:
- Medical condition
The sweatier your run is, the more you need to hydrate well. Water is good enough in most hobby runners as salts and minerals are compensated by diet. However, in the case of an intense session or regular runners, diet may not be able to replace everything. We lose sodium, potassium, and magnesium as three major salts, and hence we may need a sports drink or electrolytes to replace them. Sports drinks and electrolytes help faster recovery too. There are few who sweat more than others even under light activity periods. Keeping a track of your clothes and see the salt loss will give you a good idea of what method you need to adopt. In higher salt loss meals you need electrolytes.
Chocolate or protein shakes
Taking carbohydrates and proteins within 30 minutes of training or a run is best for quicker recovery. Chocolate milk has proven to be at power with any sports nutrition product. The drink is rich in calcium and vitamin D. Also it provides carbohydrates and proteins mostly in the ratio of 4:1 which is most desirable.
Do we need sports nutrition?
Run nutrition and hydration can be achieved without buying supplements and sports-engineered foods. However sometimes depending on the goal, level, and training we may need additional things to have better energy levels and faster recovery. Select the engineered sports nutrition intelligently and you can get the best out of your training or a run.