As a runner, it is critical to maintain an adequate level of hydration for your health and performance. Water helps keep our body temperature stable, eliminates waste, contributes to the delivery of energy to our cells, and cushions and protects our joints . In addition, getting enough fluids can speed up the recovery process, reduce the risk of injury and cramping, and boost athletic performance. When we run a half marathon, our bodies produce twenty times the heat they do at rest. Sweating is how our bodies rid themselves of heat. On the other hand, sweating causes water and electrolytes loss, including sodium and potassium. Dehydration can occur if a person loses more than two to three per cent of their body weight through fluid loss. This equates to three to five pounds for a person weighing 150 pounds. Dehydration can cause various unpleasant symptoms, including fatigue, headaches, muscle cramps, and an elevated heart rate. This can effect your performance. Before discussing the actual points, let us inform you that the Pankh MP Half Marathon is being held on February 26th. It is an initiative by Bansal News to give wings to the hopes of under-19 sports achievers. To register for the race, you can visit the website www.mp.marathon.run.

Many half marathon runners experience mild dehydration, which does not lead to severe medical conditions. Elite athletes can drink less when running less than five minutes per mile. As a result, they are the most dehydrated runners on the course. This condition can be easily reversed within reaching the finish line. The importance of rehydrating after a half marathon must be balanced. To maintain your body weight, you need to consume one and a half litres of fluid for every kilogram you lose. Therefore, after your half marathon, you should consume approximately 500 millilitres of fluid within the first half an hour. Then, continue to guzzle fluids every five to ten minutes until you have reached your goal. If you only pass a small volume of dark yellow urine, have a headache, or feel nauseous, you must keep drinking. The best beverages for you are sports drinks or juice that has been diluted (with a pinch of salt added).

You should take your weight before and after a run that lasts at least an hour. Water intake should increase by 20 to 24 ounces for every lost pound of body weight. This should be done with foods high in carbohydrates and electrolytes, such as a peanut butter and jelly sandwich. Your muscles will use carbohydrates as fuel, and your body will use electrolytes Your rate of sweating is regulated by several different factors. These factors include the ambient temperature, the intensity of the half marathon, the size of the runner's body, their gender, the length of the half marathon, and their fitness level. For example, runners with a higher level of fitness produce more sweat than runners with a lower level of fitness because their bodies are better able to regulate their temperature. Determining the rate of your sweating and hydrating accordingly can make your body ready for the half marathon.

During your half marathon, running coach and founder of Ready. Set. Marathon’s Jane Springston recommends that you drink "little and often." This can be accomplished by drinking water from most water stations in small sips. Suppose you want to avoid a sloshing feeling in your stomach while you run. In that case, you should steer clear of chugging or consuming large quantities of water all at once. Because you do not want to learn anything new on the day of the race, you should ensure that you have got plenty of practice hydrating while running during your training runs. Try to simulate the timing of when you drink. Some trainers suggest that athletes begin their hydration strategy at the first water station of the competition. For example, suppose the temperature will be relatively mild on the day of your race, and you plan to enter it well-hydrated. In that case, Coach Jane recommends that you skip the first and last water stations; on the other hand, if the temperature on the day of the race is going to be warm to hot (or if you just feel like you need to hydrate early), then you should plan on stopping at the first water station to get some water. As mentioned, listening to what your body tells you is the most critical thing you can do for yourself. During the race, you should not hesitate to grab a drink of water whenever you need to do so.

Those who engage in running and other forms of physical activity have access to many rehydration options; the sheer number of available choices can sometimes be bewildering. However, we will go over the primary categories of hydration products on the market and the products that will best serve you and your fitness goal

If your workouts are moderate in intensity, last less than an hour, and are conducted in cool temperatures with low humidity. Drinking plain water will suffice for hydration However, once you begin to increase the length of your workout, the intensity of your workout, the ambient temperature, or the humidity of the environment, your hydration needs begin to change. This is because of an increased sweat rate and a greater loss of electrolytes and minerals through your sweat. When any of these factors (or all of them) change and your sweat rate increases, you will need to start adding electrolytes to your hydration regimen to replace the minerals that you lose because drinking only water won't be enough because your body will no longer be able to function properly without them. Even though plain drinking water is easy, cheap, and does not cost you anything, you need more if you perspire a lot and your workouts are long

You will need to switch from drinking plain water to an electrolyte once you begin to sweat more due to higher temperatures, more intense workouts, longer workouts, and so on. This is because electrolytes are designed to replace minerals that are flushed out of the body through heavy sweating..

Electrolytes are available in a variety of forms, and you can pick and choose which one works best for you:

Each brand of electrolyte replacement is different. For example, some brands will have a higher sodium concentration, while others will have a higher potassium concentration. Still others, such as Ultima, will have trace minerals such as selenium and copper.

Maintaining proper hydration levels while running is essential to performance and health. Consume water consistently throughout the day, and make sure to hydrate adequately before, during, and after extended runs. Remember that you need carbohydrates and electrolytes to maximise the benefits of hydration and nutrition for your body. Because each runner is unique, consulting with a registered dietitian may help better understand your specific dietary requirements.

The Pankh MP Half Marathon is an initiative of the Bansal News to support the persistence and commitment of the upcoming Sport Stars of Madhya Pradesh. There are three categories in the marathon:

MP Pankh Half Marathon will be concluded with Pankh Khel Protsahan Awards to reward young sports achievers. The event will commence on 26th February 2023 from the TT Nagar Stadium, Bhopal. If you are a fitness and running enthusiast, then come forward and join this thrilling event. So what are you waiting for? Register now and be a part of the Pankh MP Half-Marathon. Click here! https://mpmarathon.run/registration/marathon Contact - 942 582 7903, 7880094636, 8269199962 Website- mp.marathon.run Email - [email protected] Instagram - @mp.marathon Facebook- https://www.facebook.com/pankhmarathon/