How much water should I drink before running a 10k?

brighamhealthhub.org - Attention Runners: 3 Tips to Stay Hydrated - Brigham Health Hub

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Maintaining hydration as a runner is important for health and performance. Water regulates our body temperature, removes waste, helps brings energy to our cells, and cushions our joints. Adequate hydration can improve recovery, minimize injury and cramping, and maximize performance. When we run, we generate 20 times more heat than when we are at rest. Our bodies cool down by sweating. However, sweating also leads to loss of water and electrolytes, including sodium and potassium. In fact, losing more than two to three percent of our body weight through fluid (3 to 5 pounds for a 150-pound person) can lead to dehydration. When we are dehydrated, we may be tired, get headaches, cramp, and have an increased heart rate. Performance can suffer.

Here are some tips to stay hydrated:

1. Measure your sweat rate

Take your weight before and after a run lasting an hour or more. Replace each pound of body weight lost with 20 to 24 ounces of water. Do this along with eating foods containing carbohydrates and electrolytes, like a peanut butter and jelly sandwich. The carbohydrates will be used to refuel your muscles and the electrolytes for your body’s daily functions. Many factors regulate your sweat rate. These include air temperature, run intensity, body size, gender, duration of the run, and fitness level. For instance, well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves.

2. Drink regularly

Drinking water throughout the day is the best way to replenish fluid losses, as opposed to drinking all at one time.

Sip from a water bottle during the day.

Eat fruit. Fruit is a great source of water, as well as electrolytes and fiber! Thirst is not the best indicator for hydration status. Instead, make sure your urine is clear to light yellow. If it is dark, drink up. Rehydrate before drinking alcohol. Alcohol can be dehydrating and lead to inadequate storage of carbohydrates in your muscles, leading to poor performance and increased risk for injury.

3. Drink water before, during, and after a run

Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water. During a run longer than 1 hour, drink water at regular intervals. This varies according to your sweat rate. Those who sweat more profusely may need 16 ounces every 15 minutes. You’ll also want to consume some carbohydrates and electrolytes along with drinking water. Examples include sports gels and dried fruit. After a run, aim for at least 16 ounces of water with food. Or, if you know your sweat rate, replenish with 20 to 24 ounces per pound lost.

The Bottom Line

Hydration during running is important for performance and health. Drink water regularly during the day and practice hydrating while on long runs. And don’t forget your need for carbohydrates and electrolytes to optimize your hydration and nutrition. All runners are different, so meeting with a registered dietitian can be beneficial to understanding your individual needs.

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What is the biggest named number?

the Googleplexian The longest number with a name is the Googleplexian. A Googolplexian is a number with 10100 zeroes. Whilst larger numbers can be imagined, the Googolplexian is the largest number that could be found in the dictionary.

learnplayfoundation.com - Just Because…The Worlds Longest Number - LearnPlay Foundation

Just Because…

We were talking how children make up the names of numbers and we wondered what the longest number with a name is.

The Science Part

The longest number with a name is the Googleplexian.

A Googolplexian is a number with 10100 zeroes. Whilst larger numbers can be imagined, the Googolplexian is the largest number that could be found in the dictionary. The search engine Google adopted the term googol (with a few creative changes) for its name to represent the vast amount of information it has available. It is estimated that if the googolplexian was written down in a series of books, the weight would be heavier than the Earth.

The Future

Mankind always aims to beat the achievements of the generations that came before it. It is therefore likely that in the future a new named number will be created that will beat the size of the googolplexian.

To see what a Googolplexian looks like click Here

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