One of the main causes of muscle fatigue and muscle cramp during running is dehydration. Drinking fluids before, during and after running is essential to keep your body functioning efficiently and to replace salts/minerals lost through sweating.
How much fluid should I drink? This all depends on how much you sweat, how long you run and the conditions you are running in. The golden rule is to drink little and often. Avoid taking large amounts of fluid through the race.
Many experts suggest for a run shorter than 45mins water is fine. For longer runs consuming sports drinks like Lucozade Sport will provide carbohydrates and electrolytes to enhance hydration and help maintain performance.
Signs of Dehydration:
- Feeling light-headed.
- Muscle cramp.
- Dry mouth.
- Pee test- checking the colour of your urine is a good indication of your hydration levels. If your urine is light in colour you are hydrated. If urine is dark yellow it may be a sign you are dehydrated.
Remember drink little and often to avoid dehydration.