Three ways to monitor water intake:
1. Thirsty
Thirst is the body's signal to hydrate. Please do not use thirst level as a reference standard for hydration. Now that you're feeling thirsty, you obviously need to drink water quickly.
2. Urine
The color of the urine is between clear and light, which is a sign of a suitable water intake. Prolonged, moderate-to-high-intensity exercise can lead to decreased urination volume and frequency. Therefore, it is normal to have no urine for 6-8 hours in a row in an ultra-horse race.
3. Weight
It is also effective to judge the dehydration status of the human body by detecting changes in body weight. Some foreign 100-mile races have scales. When a player loses weight beyond a certain standard, they will be forced to retire. If conditions permit, you can detect weight changes in your daily training and use this change to determine your body's lack of water.
In cross-country races, you need to carry a certain amount of supplies to deal with emergencies.
Backpack compartment
Some backpacks have two vertical water bottle pockets on the left and right. The water bottle used in combination generally has a five to ten-centimeter-long straw for drinking during running.
If you regularly do road or trail running for more than an hour or two, you should consider buying a professional hydration pack. This type of hydration bag has a built-in hydration bladder, which looks like a backpack, and has a long drinking tube exposed outside, leading to the position in front of you.
Tips for drinking water while running:
Timing a small amount. Keep your water intake steady and avoid drinking too much at one time.
Do not drink water when climbing short distances, steep slopes. There is a risk of choking.
Don't drink too much before going up and down a long distance. The body needs more energy to process the water it drinks.
Don't run out of water unless you're only 10-15 minutes away from the next supply station.
If you can replenish enough water at the replenishment station, you can bring less water when you leave the station to reduce the load.
