Why you should drink water during training

Brought to you by Buxton Water

It’s tough. Sometimes harder than the marathon itself. Yes, we’re talking about the training. Months of dedication and getting up two hours before work to slog down those cold streets in the dark. We’re talking self-sacrifice, lost weekends and very smelly trainers.

So, we’d just like to say kudos to you. It’s you and your fellow runners that make the Virgin Money London Marathon the greatest running event in the world. And to help you go big together on Race Day, here’s some useful info on how proper hydration can improve your training.

Stay watered before, during and after your run

These days more and more of us are keeping fit by following our sporting passions. It’s something that at Buxton Water we wholeheartedly support. That’s why we work at the Virgin Money London Marathon, helping each and every big-hearted hero stay well-watered along the way.

Of course, it’s not just long-distance runners who need to be properly hydrated to get their best results. Whatever sport you’re in to, from squash to softball, polo to pole vaulting, getting enough hydration during exercise plays a vital part in how well you’ll do

In fact, just a 2 per cent reduction in fluids can result in a 10 to 20 per cent loss of performance. The very best way to ensure this doesn't happen is to drink more water.

How much water should you be drinking?

Staying fully hydrated during exercise can be easier said than done. In the heat of an intense match, or pushing yourself to break your personal best, drinking can take a back seat. But it’s vitally important you drink as much as you need, not just to give you the best chance to perform but for overall wellbeing too.

The amount of water you should take on board depends on a number of things. As you’d expect, the intensity of your workout plays a big part. Obviously, the more you sweat the more water you need to put back in. And, of course, morphology and weather are important too. It stands to reason that you’ll lose more water on a hot summer’s day than in the middle of winter.

And don’t forget, you shouldn’t just think about hydration during exercise. Taking on water before and after are just as essential to ensure you’re ready for action, and to wind down more safely once you’ve stopped.

How can you tell when you're getting dehydrated?

While much of this may seem like common sense, what isn’t always so obvious are the signs you’re getting dehydrated. Keep an eye out for these symptoms:

1. Dry mouth

One of the clearest signals that your body needs more water is when your mouth starts to feel like the Gobi desert at high noon. Don’t ignore it. Have a refreshing swig of water as soon as possible.

2. Muscle fatigue

Are your muscles getting tired more quickly than they usually do? This could be a sign that you need more hydration during sports or exercise. After all, muscles are 75 per cent H2O and when that’s in short supply they can’t work properly. Have a drink, a rest, then get back into it.

3. Feeling dizzy

If you feel lightheaded during exercise, stop immediately and have a drink of water. If it is down to dehydration, the dizziness should soon pass and you can get on with your workout. If it persists, consult a medical professional immediately.

4. Pinch yourself

You might not have heard of this one before, but your skin’s elasticity is a great indicator of how well-hydrated you are. So, give yourself a little pinch and see how quickly the skin returns to normal. If it takes longer than usual, then you may well need to drink (you could treat yourself to a cool bottle of Buxton Water just to be sure).

To help you get as much water as an active body needs, why not try one of our Buxton Natural Mineral Water sports cap bottles next time you train? They give you a fast and convenient way to deliver much-needed refreshment, even if you’re in the thick of things on the track, court or gym. In fact, wherever it is that you get all hot and sweaty in the pursuit of sport.

The important thing to remember is that if you want to enjoy whatever sport you love, then drinking water during exercise should become as much a part of your workout as stretching and warming up.

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Water contributes to the maintenance of normal physical and cognitive function and normal regulation of body temperature. At least two litres of water, from all sources, should be consumed per day, as part of a healthy diet and lifestyle.