Supporting The Children on the Edge Chichester Half Marathon 8th October

Chichester Half Marathon

We are delighted to be supporting The Children on the Edge Chichester Half Marathon for the third year running.

We will be keeping all the runners hydrated with our bottles of South Downs Natural Mineral Water on their 13 mile route around Chichester and up to Kingley Vale near our South Downs Water spring. 

Keeping hydrated is incredibly important especially when training and exercising. 

Read our helpful tips below and get the most out of your training regime!

Happy healthy running!

 

Did you know that if you are as little as 1% dehydrated during exercise your performance begins to decline? 

Read our top tips for staying hydrated for your Half Marathon:

1. Sports drinks

During exercise, our bodies produce sweat, mostly to assist the control of body temperature. Through this sweat, electrolytes (minerals needed for chemical reactions, muscle performance and regulating water) are lost.

Drinking sports drinks can re-hydrate the body by replacing lost electrolytes, unlike water, to help you continue working out. A variety of sports drinks are available, some to provide energy or aid recovery. So choose the right drink for before, or after your workout. If you are concerned about sugar or artificial content, coconut water or homemade sports drinks can serve as a healthy substitute.

2. Food alternatives

Food can also provide a substantial source of water to help keep you hydrated. Fruit and vegetables can be used as a reliable source of both water and electrolytes and can assist your body in staying hydrated and functioning properly. Many fruits also contain a high dose of carbs which are essential for long bouts of exercise, therefore serving as a useful pre-workout snack to keep you both fuelled and hydrated. 

3. Plan your pre-workout drinks

To ensure you are fully hydrated before your workout, it is best that you avoid caffeinated drinks in the hours beforehand, as they do not hydrate your body in the same way as sports drinks or water. Drink things like herbal tea, diluted juice, flavoured waters, or just plain water consistently throughout the day to ensure you are fully hydrated before your workout. Try to drink around 500ml (approx 17 fl oz) of fluids within the hours before your training.

4. Post workout hydration

Many people ignore the importance of hydration following a workout, as the feelings of relaxation and cooling down create a false sense of restoration. Yet your body needs hydration over an extended period after a workout.

Your post workout routine is important to replace the nutrients and electrolytes lost. As your body absorbs nutrients most efficiently in the following two hours after exercise, you need to ensure you drink and eat enough after training. Carbohydrate drinks such as a recovery smoothie are ideal immediately after exercise to restore both water and energy. You should be aiming to replace 150 % of the body weight lost in sweat, with the water consumed after exercise.

5. Drink before meals

Dehydration can often be confused for hunger, and although foods do provide some form of water for hydration, if the body is craving water, only fluids will suffice. Drinking a glass of water around 30 minutes before a meal will help your body identify how hungry it is and concentrate on hydrating itself. This helps to keep your body at a healthy water level, which helps your performance and can prevent you from overeating. Being dehydrated can also reduce your energy, so hydrating yourself before you refuel before or after a workout will maximise your digestion and increase your energy levels.  

6. Avoid excessive caffeine and alcohol consumption

It is not only during and after exercise that you need to pay attention to your fluids, but the drinks you consume throughout the entire day can affect dehydration when exercising. As diuretics, caffeine and alcohol encourage dehydration, by inhibiting the hormone needed for the absorption of water into the blood. This stops the kidneys absorbing the water, meaning it is passed out by urine.

When you’re training, particularly  at a high intensity, it is important to avoid alcohol and over-consumption of caffeine. That said, there is some evidence to suggest that some consumption of caffeine could aid your running performance!

There is still time to enter! Visitwww.chichesterhalfmarathon.co.uk and click Enter a Race.

South Downs Water will be keeping you hydrated on route at our Hydration Stations and we will be there to cheer across the finish line

Best of luck to all the runners!

Supporting The Children on the Edge Chichester Half Marathon 8th October

 

Chichester Half Marathon social media links

Amanda Duquenoy