The many benefits of hydration
A 2017 study found that drinking just 300ml of water (roughly just over half a small standard bottle) can boost attention span by nearly a quarter.
Regulation of Temperature
Make sure you stay hydrated during the race, as this will help prevent overheating, which could cause you to pass out or become ill. The European Food Safety Authority (EFSA) recommends for every 45 minutes of exercise you should take on an extra 200ml of water.
Better Joint Health
Your joints are surrounded by cartilage (made up of around 80% water) which helps create the sponginess needed to cushion them and stop them grating and rubbing. If your joints’ feel stiff and achy this could potentially be a sign you are not drinking enough water.
Water is needed to keep your energy levels topped up. So, if you are feeling tired or dehydrated, make sure you monitor your water intake, so you can keep up your energy levels.
Enhance Exercise Performance
Without water your muscles can’t contract effectively, they become more prone to cramping and might struggle to repair themselves when you have finished the race. Keep a measured sports bottle handy to measure and monitor your fluid levels.