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It is so important to stay hydrated. Water regulates the core temperature of your body. As you run, your working muscles produce large amounts of heat that must be released in order to prevent core temperature from rising to dangerous levels. To get rid of this heat, your body perspires causing water loss and potential dehydration. As a runner, you should consistently hydrate yourself during both warm and cold weather. By the time you are thirsty, your body is already suffering. So drink water even if you are not thirsty.You are drinking enough water if you urinate about once an hour and it is clear. To make sure you are drinking enough water, drink several glasses of water first thing in the morning.

Drink 8-16 ounce fluids of water 30 minutes before you run. Drink 6-8 ounces of fluid for each 15 minutes of exercise. The rule of thumb is to drink 75% in ounces of your body weight. So if you weigh 150 pounds, you will want to drink about 113 ounces of water a day. That’s 14, 8 oz glasses per day.

How to plan what you eat

 

1. Devise a sensible eating plan that you can stick to, which will suit your lifestyle.
2. Eat throughout the day. Very hungry people tend to make poor food choices like fast food and vending machine foods. Stick with fruits, vegetables, salads, lean protein, organic nuts, and soy products instead. Stay away from sugary snacks, soda’s, and desserts!! They will only weaken your system.

3. Try to eat as close to your Metabolic Type with every main meal.

4. Always eat breakfast. You body burns energy while you are sleeping, so when you wake up you will want to refuel your body for the long day ahead.

5. Making a food diary will be helpful to get you started. Write down what you eat, the time, and how you felt afterwards. This way, you will be able to tell which foods help your body performs best.