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Wednesday 13th March 2019

Hydration tips for optimum race-day recovery

With less than one month to go until race day, the Woodlea Joggernauts are undoubtedly training hard for the Woodlea Short Course at Run for the Kids 2019.


Whether it’s your first ever fun-run or you are a seasoned runner, as part of the training process, all Joggernauts need to ensure they are taking the right steps to recover.


When it comes to exercise recovery, hydration is one of the most important components to consider. Water makes up approximately 50% of the average human body so it is not hard to understand why it’s so important to stay hydrated.


When the body is dehydrated, it means it does not have enough water to function properly. Common symptoms of dehydration include feeling dizzy, dry skin and bright yellow urine.


Although there are no specific guidelines as to how much water we need for a healthy diet, the daily recommended intake for adults is at least two litres a day, but this will vary depending on your activity level.


Exercise will naturally dehydrate your body as you sweat but some exercises, such as running, will also increase your body temperature. We need to hydrate our bodies after a run in order to replenish any lost fluids, but also to cool the body to its regular temperature.


The good news is that staying hydrated is easier than you might think and although water is the most obvious choice, for those who struggle to reach their daily amount, there are several other ways to prevent dehydration when training.

  • Run in the morning or late afternoon to avoid running in high temperatures.
  • Include high water content fruit and vegetables in your post-recovery meal, such as oranges, capsicums, cucumbers, apples and strawberries.  
  • Avoid sugary sports drinks. Even if you struggle with the taste of water or lack of, it is best to avoid these drinks. They may boast electrolytes and hydration but the high sugar content will likely outweigh the health benefits.


A healthier substitute to sports drinks is coconut water. The drink is naturally hydrating and is also high in potassium which assists in muscle repair. Always check the label to ensure the drink is 100% coconut water with no added sugar or preservatives.  


This is why H2coco coconut water is the perfect fit to be the official drink partner of the Woodlea Short Course. H2coco will be offering free 100% coconut water refreshments at the Woodlea Event Village for Joggernauts post-race.


To read more about H2coco and the benefits of coconut water click below.


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