Dehydration can affect your performance and lead to serious health problems, so it's important to stay hydrated when you're running, as you will lose extra fluids through sweating and increased respiration. Running in hot weather and humid conditions will also deplete your fluids quickly. Taking steps to avoid dehydration will improve your performance and help to prevent health problems.
Make sure you are well-hydrated before starting your running session. While running, take a bottle of water with you and sip small amounts at regular intervals. Drink whenever you feel thirsty, but try to avoid drinking too quickly, as drinking too much fluid at once can upset the balance of sodium in your body.
If your running session lasts for half an hour or more, take a sports drink, as this will help to replace electrolytes and maintain the right balance of sodium and water in your body.
Signs of Dehydration
Mild dehydration can cause fatigue, brain fog and headaches, although you may not feel thirsty. Your urine will also appear darker than normal.
As the dehydration progresses, you may experience a dry mouth, nausea, dizziness, an intense thirst and reduced urination.
Symptoms of serious dehydration include an inability to urinate, confusion, shivering and cramps. Serious dehydration can be life-threatening and requires medical treatment.
Dehydration can range from mild to life-threatening, but it can be prevented by taking steps to replace fluids lost through sweating and increased respiration. Often, the best indicator of your hydration levels is your urine. If you are fully hydrated, your urine should be pale yellow. Dark yellow urine is a warning sign of dehydration.