Let’s talk about pee! Hydration and dehydration

[Realfoodieclub]

I thought I would put this post up over all forums. The weather is hotting up now I know some will say they live in heat hotter than this . To me its not important whether it stays hot or not but I do think it is important we talk about running and heat on here.

Two years ago at one of my Half Marathons there were a lot of casualties due to the heat. We often talk about hydration and dehydration on here. As I was thinking about this today I realised that as many of us are new to running do we really know why its so important. I have put a list together of web pages to have a little read about and get an understanding how important it is when we run that we are properly hydrated.

Please feel free to discuss this and post positive links that can help us all to understand our hydration and keep us all safe while we are out running.

What the NHS definition of Dehydration is.

nhs.uk/conditions/dehydration/

NHS Choices. There is a bit on the bottom of the page. Do I need to drink when I exercise.

nhs.uk/livewell/goodfood/pa...

This is a good article explaining why hydration is important. There are many schools of thought about what you should drink but what happens to your body is a staple.

runnersworld.com/hydration-...

As always the most important thing is to know yourself. Look into the toilet bowl and judge yourself. I know some will say its not totally accurate but it is free and gives you a starting place.

This is a good indication of Pee Colour from Sports Lucozade

lucozadesport.com/training/...

I also thought this year it might be nice if we could share links to what we run with those who have run through summer before. So people have an idea of the options.

I also know that as usual when I put this post up every year there will be a few who will come back and say if your only running for 20 mins you don’t need fluid BUT, we are all different and what is ok for one might not be for another the best thing we can learn is what is best for ourselves. I myself am a right sweaty Betty and a slow runner so a 5km takes me longer than a speedy person and with the addition of a beetroot face and loss of fluid I need water before some.

[Realfoodieclub Graduate10]

My old water system

decathlon.co.uk/belt-2x115m...

My new one

decathlon.co.uk/bag-trail-r...

Hydration is very important to me. I got a kidney infection after getting overheated And dehydrated, not going for a pee when I needed on a HM. so I am very careful now.

[Hidden in reply to Realfoodieclub]

I just bought that Decathlon fluid pack too!

[Hidden]

Interesting you should post this, as i have just bought a hydration back pack from Decathlon, which arrived today, and have ordered a running hat with a peak. I learned about the fluid thing years ago when cycle touring in summer. I love the hot weather and am not a thirsty person, but running makes you sweat - in my case minimally, but still enough to need fluid. Also I had serious heat stroke a few years ago - I was standing in a Druid ceremony at Tewkesbury for an hour with the sun beating down on my head, very hot day - so I'm extremely aware of the necessity to keep my head covered in the sun.

[agedsnailspace Graduate10]

Very timely post! I wear a camelbak running and always have water with me - even in races where I know plenty will be provided. I find it much better to Just take regular sips than to drink cupfulls at water stations. I was shocked in this year's London marathon to see how few people in the last half of the pack were not carrying water.

[Irishprincess Graduate10]

I go by the colour of my urine but I do drink a glass of water every time I go into the kitchen. And I carry a water bottle everywhere I go not just for running or the gym. A friend thinks I have more than water in there as I'm always slurping but I assure her that's there's no gin or vodka 😏

I always drink more the day before a race and I usually take my own with me on any run on hot days regardless of length but always, always on long runs.

Since reading this post I've googled a bit to find out if the requirement includes tea, coffee and some foods because I've never been sure. Apparently it does which is good as some of us probably consume more than we think. I tried measuring the daily recommended amounts in jugs once and thought there was no way I'd get through that lot! But I feel content with the amount I'm drinking because of my urine colour.

Good post RFC.

[mrrun Graduate10]

Let's not forget the clothes and headgear. Yesterday I saw a lady running in long tights which doesn't make much sense. On top of being hydrated we should understand the importance of running outside the 'peak' hours and try and get out there either early or later in the day, avoid direct sunshine as much as possible and wear appropriate head cover if we are outside during warmer hours (l personally like and enjoy the sun but don't copy me).

And for god's sake, don't wear long sleeves or leggings in this weather!

[secksy34 in reply to mrrun]

I run in long tights , I cant run in shorts as much as I would love to because the insides of my thighs rub and they get ripped to shreds !!

[martinhermanus]

You weigh yourself before and after and see how much water you lost. Drinking night before is important for me ... if I am hydrated my pulse is lower as my body doesn't heat up as fast.

[AncientMum Graduate10]

Great post RFC, very timely. I'd put in a plea to remember sunscreen too; it's surprisingly easy to burn on early morning runs.