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Running during these scorching summer months can leave you parched. You probably know you need to drink a lot of liquid, but many people do not realize just how vital this is.
Taking in too little fluid can be disastrous for your running and for your health as well. Drink the right amount of the right beverages, and you will feel great and run fast. It would be good to check how water works to keep your body running smoothly. You should also know when, how much, and what kind of fluid to drink.

Organism is made of water

On average, the human body is more than 50 percent water, while runners and other endurance athletes average around 60 percent. A runner’s watery physique results from physiological adaptations brought about by running. For one, running builds lean muscle tissue and reduces body fat, and lean tissue contains more water than fat tissue does. Fat tissue contains the least water of all body tissues, even less water than bones contain. Another reason for your waterlogged state is your expanded blood volume, which occurs as you become physically fit and serves to improve oxygen and nutrient delivery to working muscles. The extra blood also helps remove wastes produced by muscles during exercise.

Sweating fluids out

During running, muscles generate heat, and lots of it. A typical 5-mile run burns about 500 calories, and 70 percent of this heat must exit the body to keep the muscle tissue from overheating. The body stays cool by producing sweat. This is the evaporation which rids your body of unwanted heat, roughly 600 calories of heat for every quart of sweat that evaporates. That is why during an hour of running you can easily lose more than 2 quarts of sweat, but how much you sweat depends upon several factors. Warm weather and high humidity both increase sweat production. The faster you run the more heat you generate and consequently, you sweat more.
Sweat rate is also influenced by your fitness level. The sweat glands in a fit body enlarge and increase in number, so you sweat more, where all these bodily adjustments create more efficient cooling while you run. Therefore, sweating keeps you cool, but losing all that fluid lessens the efficiency of the internal operations of the body. Most runners fall short on fluid replacement and only manage to replace half their sweat losses. If you do not take in fluid as you sweat, your blood actually thickens, which makes your heart pump harder and slows oxygen and nutrient delivery to exercising muscles. As a result, your body suffers from water deficiency. As you dehydrate and your pace slows, you may become dizzy, weak, or even nauseated. Eventually, if you loose too much fluid, you may experience cramping, chills, or hallucinations. Some of these symptoms may even occur at the office or at home, as your unmet fluid need does not always conveniently show up on your run, but also later.

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