The Right Hydration Before a Run

Hydration is extremely important in all phases of training: from preparation to recovery period after the completion of the race or the load. The absence of a sufficient amount of fluid in the body can not only lead to discomfort during exercise or running, but also to serious disturbances in the work of internal organs. Any person engaged in running, confirm that water scarcity has a negative impact on the quality of the run, and on the physiological and psychological state after the end of the race.

Many places great emphasis on the use of water during the run, but they forget that the body need to be properly prepared for the increased load before it occures. Columbia University experts recommend drinking up to 20 ounces of fluid two hours before exercise. In addition to this, the researchers suggest the need to drink about 8 ounces of water during the warm-up immediately before exercise. Of course, a different quantity of water is necessary depending on your sweat gland activity during and after races.

It turns out that runners should consume quite a large amount of liquid. Clean water always remains an optimal fluid. It is best absorbed by the body and fastest restores power when running. And there is no doubt that during the training you need to drink only pure water. Additional comfort can be provided by hydration running belt with water bottles and hydration backpack with water bladder.

But before the training we like to treat ourselves to something more tasty and enjoyable than pure water. The choice of modern drinks is really wide, but not all of them are useful for sporstmen and runners. Let’s find out what liquids are strictly forbidden to drink before the run, so as not to make mistakes with unpleasant consequences.

Energy Drinks with Milk

Drinking milk and milkshakes, combined with enhanced physical activity, can cause severe diarrhea. Even special energy drinks for athletes are not designed for use before exercise. These shakes should be drunk only after exercise, as a recharging battery.

Milk contains a large number of substances that are slowly digested by the human body. It includes proteins, fats, and carbohydrates. When the body is under additional physical stress, it is not possible to properly digest such complex compounds. The result of this failure is diarrhea – so that the body gets rid of the surplus, which is not able to digest.

Alcoholic beverages

This ban may seem obvious, but there are two additional factors that you should consider. The first fact is that the use of alcohol, even a few hours before the run, can cause serious harm to your body. Therefore it is better to completely abstain from alcohol in a day of training or jogging. The second fact is that alcohol has a dehydrating effect on the body. Therefore, the more alcohol you drink, the worse will be the water balance in your body.

As an alternative to alcohol you can drink a cup of coffee for vivacity. Coffee in moderate dozes can even improve your results while jogging or exercising. The main thing is not to get involved in it.

Fruit Drinks with Sugar

We all like sweet drinks. However, fruit drinks with sugar often contain high levels of fructose. Fructose is added to such beverages in the form of thick syrup. This syrup has a negative effect on the liver and pancreas. When you abuse such drinks, there is even a risk of developing diabetes.

Fresh juices can help to replace fruit drinks with sugar. They are much healthier for your body and eventually you realize the fact that they are much tastier than synthetic drinks.

Carbonated Drinks

Carbonated beverages cause accumulation of gases in the body. This can not only lead to unexpected and unpleasant burping, but also to serious pain. While running the body quickly absorbs the incoming material, and carbonated drinks are absorbed by the digestive system too quickly. This can lead to many negative consequences.

An excellent substitute for carbonated water is the green tea. It not only does no harm to you, but also make you feel more energetic, enrich the body with antioxidants and reduce the overall risk of cancer.

Coconut Milk

It is necessary to immediately separate the two different products – coconut milk and coconut water. Coconut water is suitable for use as a pre-workout, as well as in the recovery period after it. Coconut milk contains large amounts of hard-to-digest substances, as it includes not only coconut water, but the pulp of the nut.

Thus, you should be extremely careful when choosing a liquid in store for hydration before training. Pay attention not only to the labels of the products, but also on their composition, in order to avoid unpleasant surprises.

Sorbitol Drinks

Sorbitol is a sugar substitute in many fruit and energy drinks. It also has a negative effect on the liver and pancreas, as well as beverages with high sugar content. Even small doses of sorbitol can cause disorders of the digestive system, which will be completely out of place for runners.


The optimal strategy is using pure water as a rule. But first of all you should avoid drinking all the drinks mentioned before an exercise or a race. Despite their attractiveness, they have nothing to do with a healthy lifestyle, so we hope for your wise choice.


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