Tip from the DC Road Runners and Runners World
PRE-HYDRATE TO RUN FAST
WHY In a study in the April 2010 Journal of Athletic Training,
runners who started a 12-K race dehydrated on an 80-degree day finished about
two and a half minutes slower compared to when they ran it hydrated.
Dehydration causes your blood volume to drop, which lowers your body's ability
to transfer heat and forces your heart to beat faster, making it difficult for
your body to meet aerobic demands.
DRINK UP Drink eight to 16 ounces one to two hours before a run.
Sports drinks and water are good choices, says running coach Cassie Dimmick,
R.D. Iced coffee and tea are fine, too. Didn't plan ahead? Fifteen to 30
minutes before going out, drink at least four to eight ounces of fluid.
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