How to stay hydrated before and during XC practice?

Question

I run high school cross country. During the school day I don't have to many chances to drink anything, and I often find myself becoming dehydrated at practice. If you could tell me how much liquid I should be drinking to prevent this I would appreciate it a lot.

I run about 4-7 miles during practice.

Answer 1

This is going to sounds weird but the best runners out there are the ones who drink the least wile running. Plus I heard somwhere that you shouldn't over drink(water) wile running and sweting this can not saying will but it can result in death.

I say drink about 200ml every 5km. Plus you can drink a few drops of water so your mouth doesn't get dry every 1k or so.

Answer 2

Well, if you're running a hard workout or race, its good to get in a gatorade 15-30 minutes after the workout is complete.  This helps restore/replenish your body.  It's recommended that a regular person drink 8 glasses of water a day, but I personally think a runner needs more.. due to sweat, etc.  Remember, even when your thirst is quenched, you still need more!  At lunch try to drink water and avoid drinking caffeinated/sugary beverages.  Oh, and salt helps you retain water. Good luck :)

Answer 3

carry a nalgene around with you during school. you should be drinking 3-4 of those a day.  good luck!!

Answer 4

I think that you need to think other types of drinks in addition to water.  . .like propel, gatorade, and powerade. I have practice every morning monday thur friday early in the morning so i tend to drink the night before. Our coaches also give us breaks during practive to grab a few sips  

Answer 5

Try drinking in the evening when you get home. It helps me.