Staying hydrated is essential. Even when you are not doing any strenuous activity, you still lose water when you perspire, urinate, or defecate. Everything that happens inside your body also requires water. If there is not enough water to sustain the proper functioning of every organ in the body, you know what happens next. Without sufficient water in the body, you will have problems concentrating and making intellectual connections of things around you. The blood thickens. This pushes the heart to exert more effort to help the blood to be transferred just in time before you experience the signs of dehydration.

Tips To Stay Hydrated Before, During, and After Runs

If you do not pay attention to proper hydration, it will not only affect your body functioning at the moment but may also result in other heat-related conditions. When you are out doing your regular runs, it is best you  bring the best water bottles for running to keep you hydrated. If not, your performance will be affected. Improper hydration may lead to exhaustion, headaches, dizziness, muscle cramps, difficulty in breathing, and many other things. If you will continuously disregard the signals that your body is sending you, you may later experience heatstroke, fainting, even worse, convulsions and heart failure.

If you are always on the go to complete your planned run for the day, you need to pay attention to what and how much you are drinking before, during, and after your workout. Following are some essential reminders that you need to take seriously if you want to gain more from your running streaks.

Pre-Run Hydration

Pre-Run Hydration

Hydration should never start only when you feel like drinking. As I have already pointed out earlier, your body continuously uses water. If you are doing more and are moving about, your body will require even more water. Factors such as the intensity of your activity, the environment, overall health, and age. Special conditions, like if you are pregnant or are on a diet, have urinary tract stones, bladder infections, have gout, or are constipated, will require you to take more liquid.

There are some health conditions that may restrict your water or fluid intake, however. No matter your overall health is, if you have set to go on a regular run or activity any time of the day, you need to pre-hydrate to be at your best once you start running or doing other exercises.

If you intend to do a long run or will participate in a race, it’s critical to make sure that you’re well-hydrated during the few days leading up to the event. You can be assured that you’re well-hydrated if you urinate about six or more a day and your urine is light-colored. Pre-hydration should start days before your long run (or race). Drink a lot of water and consider no alcoholic drinks during this period as it can prevent you from getting a good night’s sleep.

Just an hour before you start your run, drink about two glasses of water (about 16 ounces) or other non-caffeinated drinks. Make sure that you don’t over hydrate or you might end up needing to go to the bathroom during your run.

Drinking While on the Run

Drinking While on the Run

It is critical that you drink sufficient water throughout your run as this will sustain your stamina and allow you to perform optimally. To do this, it is best to time your drinking at regular intervals.

As mentioned earlier, there are a lot of factors that may influence your fluid intake. It may not be be the best to drink to thirst as studies have proven that the sensation of thirst or one’s drive to seek water, as well as one’s natural drinking behavior are driven by several intrinsic and extrinsic factors. For instance, by the time that you feel thirsty, your body might have already used up much water and you are in fact already dehydrated.

Drinking to thirst vs. drinking ad libitum

If you consume water whenever and whatever volume you want to (also called drinking ad libitum), experts impressed that you will have more time to think about your training and competition rather than continuously get distracted with your need to take a sip as you consider both internal and external factors that may influence your “thought” need to drink water.

This will also prevent the risk of overhydrating, which can lead to a serious condition called hyponatremia. Hyponatremia is a condition when the blood’s sodium level is depleted due to an excessive fluid intake.

Set your timer to alarm you to drink 6 to 8 ounces every 15-20 minutes. During longer workouts, it is recommended that you include a sports drink to replace lost sodium and other minerals (electrolytes). The carbohydrates and electrolytes present in the sports drink will also help your body absorb the fluids quicker.

For workouts or training, you will need to bring one of the best water bottles for running so you can sip smartly as needed. There are several brands that offer features such as the ability to retain the beverage temperature for about 12 to 24 hours, drip resistant, break resistant, add-on carrying belt or strap, and so on. is one of the best places to search for the best brands and make for your requirements.

Post-Run Hydration

Post-Run Hydration

As much as you will need constant hydration while on the run, you’d also need to replace lost fluids with water or a sports drink after your run. You may need to weigh yourself before and after you run to determine the fluids that you have lost throughout the training or the race. You will need to consume 20 to 24 fluid ounces of water for every pound lost. Check the color of your urine. If it is still dark yellow after your run, you need to keep rehydrating.


As noted, replacing the fluids that you lose throughout an activity is essential to maintaining an optimum output whatever you are doing. Just drink enough but never over-hydrate. This will also ensure that you will get the best out of exercising.


Even before you became pregnant, you may have already gathered a lot of information related to pregnancy, including the things that you should and should not do. You might have heard of, read, and seen stories of women who have been in the same situation. However you would like to compile every possible solution to concerns raised by expecting mothers, there just seem to be new interesting concerns that arise in the succeeding days.

At this point, you may have seen changes in your body, including on your hair, skin, and nails. You were advised to take the necessary precaution in everything that you do, eat, drink, think about, even those that will probably touch your nails, skin, and hair. You understand fully well that with your condition, you can easily be affected by just about anything around you, even more, those elements that get into contact with you.

Some of the changes that you observe are not at all appealing, so you want to look for ways to compensate for those unsightly changes. Manicures and pedicures seem to be a relaxing activity that you usually enjoy. Waiting for your nails to be done eases your temper, calms your nerves, and allows you to regain your mental balance. However, as you have heard that there are certain chemicals on nail polish that may not be good for your baby’s health, you start to worry. You contemplate on all the pros and cons (as there are different opinions concerning the use of nail polish during pregnancy). You noted points raised in several articles you have already browsed through while going through possible sources of information on pregnancy.

You remembered that several research results indicated that there have been no significant findings linking the use of nail polish products to problems in pregnancy. This gives you the confidence to have your nails done.

But will any product be right for your manicure or pedicure?

Note that there are chemicals that usually added to nail pigments that you may also have been acquainted with already. Think of the toxic trio (DBP, Toluene, and Formaldehyde) that may be hiding in your nail polish bottle. Among other things that you have to worry when thinking of having a manicure or pedicure even while pregnant, is not just the brand, the type of the product used, but also the manner of the application of the product, as well as the maintenance of the manicure.

To remind you of some safety precautions when using nail polish during this sensitive period of your life, think about these tips:

You can postpone a manicure but not the date of your baby’s birth.

By the fourth week, after you conceive, the ball of cells (blastocyst) rapidly divides and begins to burrow into the uterine lining. From this point onwards, everything that goes through every hole in your body may also reach the fetus. It is only on the 12th week that the baby’s brain has fully developed. Even then, not every part of the baby is fully recognizable as well.

Whether the formula you intend to use on your nails is safe or otherwise, it will be best if you will just postpone having colors on your nails. Your nails will also thank you for this as you are giving them some time to rest from the pressure they receive with every nail cleaning that you do or have others do for you.

If you really are bent on having colors on your nails, opt for the healthier alternatives.

There are many acrylic alternatives that are not only toxin-free but also made with a variety of essential vitamins that make the nail stronger and healthier. These nail polish brands are also water-based, odorless, kid-colored, and vegan-friendly. Acquarella, Suncoat, OPI, Zoya, and Essie, are among the nail polis brands that offer such benefits. Always check the label for any difficult to recognize ingredients that may be harmful, not only to your nails but also to the developing fetus as well.

Find a longer wearing nail polish.

Aside from being healthier alternatives, there are nail pigments that can also last for up to three weeks without chipping. Having a nail polish color that can withstand harsh elements, constant unintended pressure, and still remain glossy, break-free or does not peel, is what you need to for your nails. If you do, you will have weeks of glamorous nails that will just keep your nails growing more fabulous.

Look for an expert nail technician to do the job for you.

You can be an avid fan of DIY projects, but doing a manicure, even more, a pedicure by yourself, is quite impractical when you are heavy with a baby. Just let the expert do the job for you. Just make sure that exposure to the formula is limited and you are allowed to stay in a well-ventilated room while having your nails.

Keep your nails from unnecessary pressures.

It takes hours to have the nails done. If you want to wear those gorgeous nails longer without seeing them breaking or chipping, make sure you protect them if you need to do any activity. You can wear a pair of gloves, but make sure that your nails are already totally dry when you try to put the gloves on.

When it is time to remove your old nail polish, make sure that an acetone-free nail polish remover is used.

You also need to wash your hand with soap and water to make sure that there won’t be any nail polish color residue on your nails.


Do you have other questions related to pregnancy and skin safety that you have not found any answer to yet? Would you like us to feature a topic that you have in mind? For suggestions and other concerns, contact us and we will see if we can include your suggestions in our upcoming posts.