Dehydration

How do you HYDRATE?
DID YOU KNOW?
Dehydration is the leading cause of training injuries.  It hinders every bodily function needed to run.  A 2% decrease in body weight caused by dehydration affects your performance.  Studies have shown athletes finish a 12K run up to 2 1/2 minutes faster when properly hydrated.

Water is 75% of your body.  Hydrate to avoid injury, recover faster, and perform better.  Every physical reaction in your body depends on proper fluid levels:
Heartbeat
Blood flow
Temperature regulation
Delivery of nutrients to cells
Waste disposal from system
Muscle function
Joint cushioning 

Dehydration impacts mental toughness.
Running is as much a mental challenge as it is a physical one.
Even mild dehydration reduces concentration levels, negatively affects your mood, and cause fatigue. 

You can't forget to water a plant and then drown it in fluid to make up for it.  The same is true for your body.  Your body doesn't store water to use for later. You must hydrate continuously at the right levels all day to replace fluid loss.  
MEN: Your body weight x .35 = daily ounces of fluid
WOMEN: Your body weight x .31 = daily ounces of fluid

So whether you carry, wear, or hide your water in the bushes - make sure you are taking care of your body.  Again the main cause of injury is dehydration - so make sure you are packin'. 

A HUGE thank you to Nathan for pulling these awesome Hydration facts together for us.