Dehydration can have a negative effect on a long distance runner’s performance - Leaving Cert Physical Education - Question 2 - 2020

Hydration is critical for long distance runners due to several factors that affect both physical performance and overall health.

Maintaining Fluid Balance

During prolonged exercise, the body loses fluids through sweat. For long distance runners, maintaining an appropriate fluid balance is essential to prevent dehydration, which can lead to fatigue, dizziness, and decreased coordination. A well-hydrated athlete can sustain their energy levels more effectively, allowing for improved endurance and performance.

Impact on Physical Performance

Dehydration can substantially impair a runner's ability to perform. Studies indicate that a loss of just 1-2% of body weight due to sweating can significantly reduce physical performance, while losses of more than 3% can lead to serious physiological challenges. This includes reduced cardiovascular efficiency and an increased risk of overheating, as well as reduced glycogen stores, which are vital for continued exertion.

Hydration Strategies

Long distance runners should implement effective hydration strategies prior to, during, and after their training sessions. This could include drinking water or electrolyte-replenishing beverages to replace lost fluids and salts. Research suggests that pre-hydrating and monitoring body weight before and after running can guide runners in adjusting their fluid intake to meet their individual needs.

Conclusion

In conclusion, adequate hydration not only contributes to enhanced athletic performance but also aids in preventing injuries and health complications related to dehydration. For long distance runners, establishing a consistent hydration strategy is crucial, especially during prolonged efforts where the risks of dehydration are elevated.