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Digital Subscriptions > Women’s Running > April 2018 > THE GREAT HYDRATION DEBATE

THE GREAT HYDRATION DEBATE

JUST HOW MUCH SHOULD YOU BE DRINKING FOR OPTIMUM RUNNING PERFORMANCE – AND WHEN? SARAH RUSSELL HAS THE LOWDOWN

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Drinking enough fluid to maintain proper hydration is essential for both your health and your running performance. But according to research, it’s estimated that around 70 to 80 per cent of the UK population doesn’t drink enough liquid on a daily basis.

WHY IS DEHYDRATION A PROBLEM?

Common symptoms, such as fatigue, thirst, headaches, irritability and poor concentration, can often be attributed to mild dehydration. A study of GPs found 10 per cent of patients seen in clinic for fatigue were simply dehydrated. The act of drinking enough seems such a simple health fix, but it’s clear many of us aren’t getting it right.

RUNNING PERFORMANCE

When it comes to running, even mild dehydration (1-2 per cent bodyweight) can cause cramping, fatigue, injuries (such as muscle tears) and reduced performance. One recent study from Loughborough University found during prolonged exercise, a two per cent drop in body mass through water loss resulted in a 20 per cent decrease in performance.

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About Women’s Running

Think you’re too old or not fit enough to start running? Or perhaps think you’re the wrong body shape? The April issue of Women’s Running, on sale 22 February, will make you think again. Find out why running is so accessible, despite these preconceived barriers, and use our ultimate beginners’ training plan to get you started. Get inspired by our cover star, Paralympic athlete Stef Reid MBE, who despite losing her leg in a near-fatal boating accident, went on to become the reigning World Champion in long jump. You’ll also hear from three women who refused to let their disability, weight or cultural barriers stop them from running. Worried about injury setting you back? Don’t miss our 10 top tips for injury prevention, or our lower-leg workout, designed to combat shin splits, plantar fasciitis, calf niggles and more. With marathon season looming, we’ve also got essential advice for you on staying hydrated – as well as reviews of the latest gels, bars and drinks – to help you perform at your best, in training and on race day. You’ll also find our usual kit reviews, expert training advice and inspiring runner interviews.