Hydration of runners, key to a running healthy

Doing running it does not imply just putting you runr. If you decide to start taking care of yourself by running, it is important that you take into account certain factors that will determine whether your training sessions running They end up being a really healthy experience for you. One of these factors is the need for correct hydration for runners. Maintaining the appropriate level of water in your body is essential to not endanger your health and have good sports performance, so it is important that you take into account the following tips for your correct hydration while doing running.

 Drink without waiting to feel thirsty, to prevent the fluid level from falling.

1. Hydrate for at least half an hour before you start running and also take 50 grams of carbohydrates if you are going to do a long and intense exercise.
2. After half an hour of running, start drinking water. From here, you drink about 200 ml every quarter of an hour.
3. Do not drink liquids that are too cold, because they can produce a thermal shock.
4. Keep hydrating after exercise, replenishing any losses you may have had. Try to ingest an aqueous solution with a saline concentration and 50 grams of carbohydrates to regenerate your body.
5. Also hydrate your footl, regularly applying a moisturizing and sun protection lotion, which prevents unnecessary damage from the sun's rays.
6. Choose a comfortable and easy-to-carry equipment that allows you to move around without problems.
7. Choose technical t-shirts de breathable fabric, which prevent the accumulation of sweat on your skin.
8. Make sure your clothing protects you from extreme temperatures, both in winter and summer.
9. Choose visors or caps, that allow you to protect your eyes from the sun.

 By following these tips, you can now enjoy your running!

Post image source: http://commons.wikimedia.org/wiki
Author: © magnus manske