If you are thirsty or if your pee isn’t totally clear then you are already significantly dehydrated….
How many times do you hear the word ‘tired’ when you ask people how they are? Most of the population are significantly dehydrated and don’t even know it. Dehydration causes tiredness. A few glasses of water, some fresh fruit, a glass of freshly squeezed juice and energy levels soar. Mitigating against dehydration is worth a try the next time you feel tired. There couldn’t be an easier (or more unpleasant) way to test if you are dehydrated!
The next time you take a pee check out what colour it is. If you don’t pee very regularly then you already have a clue that more water might be a help to you. Water is the main solvent in the body to transport around minerals and nutrients. If your body doesn’t have enough water then you simply can’t get the fuel to the engine because it can’t absorb the fuel. Worst of all, when you are exercising if you don’t have enough water then your body can’t flush the waste products (like lactic acid) out of the muscles and the muscles start to cramp up which is agonising.
Five simple ideas to help you get & stay hydrated for the mini marathon:
- Get used to drinking water as you walk, jog or run. You may still have one or two training sessions jog to practice this before the big day. There will be water stations on the day of the mini-marathon. Try to take some at each water station. Sip it slowly into your mouth and then swallow it slowly. Don’t gulp it down quickly to avoid discomfort, cramp and vomiting!
- Get used to getting fully hydrated and staying hydrated for the week to come. It takes a bit of getting used to drinking so much extra water if you are used to living in a state of permanent dehydration. Hydrating will be worth it for the general energy boost alone.
- Try to avoid having a coffee, carbonated drink like coke on the day of the mini-marathon as they all have a diuretic effect which means that despite the fact that they are fluids you’ll be even more dehydrated after drinking them. Yes, some athletes drink coke at the end of an Ironman triathlon but that is flat coke, taken strategically and they are also taking on water for hydration. It is not a mini-marathon strategy.
- Eat plenty of fresh fruit and vegetables as they are naturally very high in water content. Freshly made smoothies and juices are an ideal way to do this.
- Carry a water bottle everywhere with you. To work, training, to the cinema and remember to bring at least one disposable one on your way to the mini-marathon on Monday.
Enjoy the event, let me know how you get on and if you have any great tips yourself so I can pass them on!
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