It looks like you're new here. If you want to get involved, click one of these buttons!
I am currently doing the C25K and have slightly modified the values in order that I will be running 40 mins at the end of the 9 weeks ( rather than the given 30).
My question is as follows. At what point will it be necessary to start taking water for hydration.
I understand that several factors are import, so I will list that points that I believe influence the decision. Please feel free to correct, amend or offer any points of view that will improve my understanding.
1 : At the moment it is approx 0°C ( 32°F) so I presume that the cold weather will remove a lot of the requirement to drink. I imagine that the quantity of required fluid will also rise exponentially with the increase in heat. But even in the cold do any of you take water ?
2 : Increased heart rate percentages will also influence body heat and increase sweat + fluid loss. Is there any way to anticipate how much fluid should be consumed, pre-session / during session in relation to the zones that are intended for the run.
3 : Time of day - Is there any difference between running in the morning compared to later in the day. I usually run at 06:00 am and quite honestly don't feel like drinking before I go out, at most maybe a small glass. I usually drink half a litre when I return.
4 : Duration : I am only out for 30 minutes at a time for the moment, I don't currently take any water with me and I am slowly increasing the duration. I usually run around 78% HR . How could I approximate the duration at which I should start to take some water ?
If I have understood correctly it takes about 20 minutes for the body to absorb any fluid so any run under 20 minutes doesn't need any fluid intake. I would imagine that any run under 40 probably wouldn't require anything other than a glass before the run. After that, I really have no idea what would be the best approach.
I don't suffer from cramps or ever appear to have signs of dehydration. Due to my short running times I doubt that it will be a problem for the moment but I am planning in a fun run 7.5k in December which I presume will take me about an hour.
Thanks in advance for any and all advice that you can offer and please feel free to correct me for anything that I have not quite understood.