What should cross country runners drink

To find out how much water you need to drink, weigh yourself before and after training. For every pound you lose while training, drink 16 ounces of water. A cross-country runner's diet should include iron-rich foods. According to the University of Chicago, iron helps produce red blood cells and carry oxygen throughout the body. This is essential for maintaining athletic endurance. Iron-rich foods include meat, poultry, fish, leafy green vegetables, beans and whole wheat bread.

Do not take iron supplements unless your doctor recommends them. Too much iron can lead to constipation. Load up on carbohydrates if you're a cross-country runner. According to Colorado State University, carbohydrates produce more energy than the same amount of protein. Cross-country runners have more endurance with ample amounts of carbohydrates stored in their bodies.

Complex carbohydrates last longer than simple carbohydrates derived from sugar. Cross-country runners should get 70 percent of their energy from complex carbohydrates. A diet that includes whole grain spaghetti, potatoes and whole grain bread eaten two to three days before a race will fill up your glycogen storage spaces.

Fats to avoid include commercial snacks, desserts, and fast foods, as they have little or no nutrients yet are high in calories, salt, and sugar. Instead, opt for healthier options like:. Cross country athletes, especially if you are female, could be at risk of being low on iron. This can be detrimental to your performance and lead to a lower aerobic capacity. Iron is essential in the production of red blood cells responsible for transporting oxygen through your body.

Therefore, you must devour the right proportions to maintain athletic endurance. Healthy sources of iron include:. Note : Unless recommended by your doctor, avoid consuming iron supplements as too much of this element can cause constipation.

Many factors determine the amount of water to drink, the greatest one being the fluid loss through sweating, altitude, temperature, and exercise intensity. Before your run: you should drink at least 16 ounces of water every two hours, and an additional 8 to 16 ounces before the workout.

During your run: Once you begin, you should take in between ounces every 15 to 20 minutes. After your run: After the exercise, you need about ounces for each pound you lose during the physical. Also, remember to drink water throughout the day. The Mayo Clinic suggests about 15 cups a day for men, and 11 cups a day for women. During long runs, the body uses a good deal of fat for energy. Whether a snack or a full meal, it should be low-fat and packed with carbohydrates as well as protein.

Good suggestions for a snack include a peanut butter bagel; a banana and almonds; a granola bar; or chocolate milk. With the exception of fruit which are important sources of essential vitamins and minerals , athletes should limit simple carbohydrates like highly-processed sugary foods i.

The best way to hydrate during the day is with water. Drink a glass of water when you wake-up in the morning and continue to drink water throughout the day. Sports drinks like Gatorade are better choices after practice or a race. Unlike water, sports drinks generally contain electrolytes i. Because they dehydrate the body, coffee, soda, sweet tea, Red Bull, and other caffeine products should be limited if not avoided altogether during training season. Rest Runners need to take off at least one day per week to prevent injuries.

This non-running day can be an active rest low-impact activities like walking or riding a bike for 30 minutes-1 hour.