This Way To Not Dehydration When Running Medium

Jakarta , Lari is known as one of the sport that is easy to do . I wonder if the current run is one sport that started loved many people . Event race even though not an uncommon thing anymore . Has been noted that more than 75 race events held during the year 2013.
dr . Ermita I. Ilyas , Ms , AIFO , an Expert Physician Health and Sports Physiology , assess the positive things . However , dr . Ermita suggest that every runner , let alone a novice runner is said , to better prepare themselves before following the race event .
" There should be a first preparation . Lari it , especially for a beginner , do not be underestimated , " said Dr. Ermita in the event of Pocari Sweat ' Making Physical Activity and Body Fit Points ' , which took place at the Gran Melia Hotel , Jl . Transmitted by Rasuna Said , South Jakarta , and was written on Monday ( 02/24/2014 ) .
According to Dr. Ermita , essential for the preparation of the runners did not experience any problems during and after running . As mentioned problems such as cramping and injury .
Dehydration is one thing that is considered to be the beginning of a cause risk of injury or cramping that will be experienced runners . Moreover , dr . Ermita said that when the body is deprived of fluids ( dehydration ) while running , then it will have an impact on disorders of consciousness , rapid fatigue , even disturbing the performance of the runner .
Statement of Dr. Ermita also justified by Ninit Yunita , a writer who was also a runner in a run community Jakarta . " I never once experienced cramps while running . Maybe it is because less fluid , " said Ninit .
" Get used to practice first . If you are a beginner , start with drinking a regular basis , there should be frequent. Because if it is used, then the body will know where the moments he needed fluids , " advises Dr. Ermita .
Exercise is dr Ermita is a form of simulation that can be done prior to or following the event ran the race . This simulation can be done day-to- day ( in practice ) so that our bodies become accustomed .
Dr. Ermita revealed that runners should pay attention to the things before , during , and after the run . At the time before the run , runners are advised to drink as much as 500-600 ml of water at 2-3 hours before the run begins and 300ml water in 10-15 minutes before the run begins .
At the time of running , try to drink as much as 400-800 ml . According to Dr. Ermita , cold drinks can replace electrolytes lost when dehydrated . However , note also for not too much to drink . Because if it is too much to drink , runners can experience this hiponatermia .
As for after the game , runners are advised to have to hurry to drink water to replace fluids and lost energy . The liquid should contain electrolytes ( sodium and potassium ) and carbohydrates . Fluid replacement should be done within 2 to 4 hours after the match .
" By drinking beverages containing electrolytes , it will be better and more quickly replace fluids lost. Though it could be through food . , But it needs to digest the food first , while not drink , " said Dr. Ermita .