I'm 17, 120 lbs. I run 400/800/1600. I'm in SoCal which has recently been in the 90s for every day. I drink about 1.5 liters before my practice, and maybe .5 after. I'd like to know if there is anything specific I should be doing?
I'm 17, 120 lbs. I run 400/800/1600. I'm in SoCal which has recently been in the 90s for every day. I drink about 1.5 liters before my practice, and maybe .5 after. I'd like to know if there is anything specific I should be doing?
You need to drink as much water as needed to keep you hydrated, which means your body weight remains constant.
Every morning, after emptying your bowel and bladder and before eating or drinking, you weigh yourself in the same clothes. If on a certain day your weight is lower then usual, it's probably from dehydration. 1 kilogram of weight loss means you miss 1 liter of water.
The instant check for dehydration is a skin turgor test. You pinch the skin on the back of your hand and release it. When well hydrated, the skin should flatten immediately, but when you are dehydrated, the skin fold flatens slowly, in more than 1-2 seconds.
Here are few pictures
Gatorade not only quenches your thirst better, it tastes better, too!
Enough so you are not thirsty. Ground breaking news I'm sure..
8-eight ounce glasses a day or enough to keep your pee mostly clear.
Drinking until you're not thirsty is not good advice. I would aim towards a gallon a day. Drink water 95% of the time, very little gatorade or sports drinks, its no better than a coke which you should not be drinking either. Yes your pee should be clear.
Why are you drinking over a litre of water before your practice? Are you that thirsty? If so, you are not drinking enough throughout the day.Drink when you are thirsty. It doesn't matter if it's in 90 degree weather. If you drink too much you could die, plain and simple.Dehydration rarely kills anyone, especially not athletes.I'm concerned by your focus on the minutiae......5 liters after....1.5 liters before....Do you also keep track of your eating in such a fashion?
TheWaterBoy wrote:
I'm 17, 120 lbs. I run 400/800/1600. I'm in SoCal which has recently been in the 90s for every day. I drink about 1.5 liters before my practice, and maybe .5 after. I'd like to know if there is anything specific I should be doing?