It's important to keep hydrated while running, especially in hot weather.
Running 15 kilometers, approximately 9.3 miles, is a true test of fitness and endurance. To make the experience more enjoyable than treacherous, it's important to keep well hydrated before, during and after the run. Consuming enough fluids keeps muscles working smoothly and may make a huge difference in how an athlete feels after a run.
Instructions
1. Decide how much hydration you need. The answer is different for everyone, but it's important to have enough fluids to keep healthy on a long run such as a 15K. The amount of fluids needed depends on weather conditions, how difficult the terrain is and your body type. People who tend to sweat more need more fluid to rehydrate. More water is also needed in hot weather or when the terrain is difficult and runners must expend more energy. To get a basic idea of how much fluid you might need, weigh yourself before and after a 60-minute run. For every pound you lose during the run, you need 16 ounces of fluid to replace it during a run in similar conditions.
2. Bring fluids with you, if possible. Alternately, stash water bottles in locations along the running route. If you're training for a 15K race, use the same type of drink as those that will be offered at aid stations during the race to make sure your body reacts well to the sports drink.
3. Set your watch for every 15 to 20 minutes during the run to remind you to take a drink. It's important to hydrate during the run as well as before and after.
4. Make sure to drink a sports drink, along with water, after the race to replace electrolytes lost through sweat.
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