We’ve all heard advice about hydration. Now let’s listen to some true experts, USA Track & Field Organization and Tim Noakes. Although the research is focused on marathon runners it’s solid hydration advice for any walker of runner wanting to reach their fitness and weight loss goals faster while feeling better doing it.
GUIDELINE # 5 in the research link provided below: Runners should aim to drink ad libitum between 400 – 800 ml (13.5-27 oz) per hour, with the higher rates for the faster, heavier runners competing in warm environmental conditions and the lower rates for the slower runners/walkers completing marathon races in cooler environmental conditions.
I’ve personally noticed that poor hydration negatively affected me in the following 7 ways, before I got it right helping build up my miles. 1) Have injuries due to dehydration 2) Don’t feel as good during and after my workout as I would if I’d stayed properly hydrated 3) Cramped often during and after exercise due to lack of hydration – now I never cramp 4) More lactic acid build up while exercising making me sorer – not enough water in blood to flush out of system 5) Slower recovery due to more lactic acid buildup in muscles 6) Skin along with all internal organs not functioning as efficient as they would if hydrated (some signs are my skin became clammy, heavier breathing and feeling lethargic) 7) Seemed like less oxygenated blood flows throughout my entire – body due to thicker blood (8) Observation of other runners that don’t hydrate properly – They appear to age more quickly over the years – FYI Internal hydration is considered the 1# beauty aid on planet.
The main thing I’m hoping for is new walkers and runners understands is no matter what distance, or the intensity of your workout routine, drinking during exercise is a must.
Doesn’t it make sense that the simpler and easier to use something is the more likely you are to use it? I know the simplest and easiest hydration system on the market that imparts more benefits than any other systems can be found at APG’s website. Have a Look! www.apgrocks.com
- IMMDA Advisory Statement on Guidelines for Fluid Replacement During Marathon Running(PDF)
Tim Noakes, MBChB, MD, FACSM
About the author:
John Hobbs is an 8-time marathon finisher. He sustained an injury training for what was going to be his 1st marathon, Walt Disney World 2000 Marathon. Dehydration was the major contributing factor causing the injury. Then over a 3-year period he gained 100lbs. He then adopted a dog, Keywee, http://bit.ly/keywee1, and started walking his way back to a healthy trim life.
John is a published author, The Secrets of Successful Inventors, Invention of Hydro™, on the market now. He is also the Founder of Athletes Performance Gear, Inc. (APG™). APG™ Provides Beneficial Products for Fitness-Minded Individuals. John’s favorite title is Husband of a brilliant, beautiful and talented wife and step-father of a truly remarkable son.