27 Sep '12, 8pm

How much water to you really need to fuel your run? A sports nutritionist shares her...

Make sure you’re hydrated before you head out the door. A good rule of thumb is to drink 8 ounces of water per hour, 4 hours prior to your workout. During a long run in the heat, try to consume 20 to 24 ounces of liquid per hour. To prevent dehydration, you need to take in salt as well as carbohydrates in the form of sports drinks, gels or chews. Aim for 30 to 60 grams of carbs and 1,500 milligrams of sodium per hour. Everybody is different. To ensure you are hydrating properly, perform this simple test: Weigh yourself before your run, keep track of the fluid ounces you take in during your workout, then weigh yourself again immediately post-workout. Multiply the number of pounds you lost by 16 and add that to the fluid ounces you drank. That’s the number of ounces you should have consumed.

Full article: http://womensrunning.com/2012/09/training-tips/hydrate-ri...

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