Do I need to drink water during a 40 minute run

During a 40 minute run, it is generally necessary to replenish water in moderation, which should be adjusted according to the intensity of the exercise and the ambient temperature. The rate of water loss during running is influenced by factors such as exercise duration, sweating volume, and air humidity. Timely hydration can help maintain exercise performance and physiological function. During running, the human body regulates body temperature through sweat evaporation, and continuous running for 40 minutes may lead to water loss. During moderate intensity running, about 500-1000 milliliters of body fluid are lost per hour. If the ambient temperature exceeds 25 degrees Celsius or the humidity is high, the rate of water loss is faster. At this time, supplement 100-200 milliliters of room temperature water every 15-20 minutes to prevent dehydration. It is recommended to choose electrolyte containing sports drinks to supplement minerals such as sodium and potassium. If there are signs of dehydration such as dry mouth, dizziness, or darkened urine color during exercise, exercise should be stopped immediately and water should be replenished. During winter low temperature environments or low-intensity jogging, it may not be necessary to replenish water midway within 40 minutes. However, 300-400 milliliters of water should be consumed one hour before exercise, and any lost fluids should be replenished promptly after exercise. Individuals with cardiovascular disease or renal dysfunction should follow medical advice to adjust their hydration levels and avoid excessive water intake that increases the burden on the heart in a short period of time. When conducting high-intensity training such as interval running in high temperature environments, it is advisable to increase the frequency of hydration appropriately.

It is recommended to use the principle of small amounts and multiple times for running hydration, and avoid drinking more than 400 milliliters of liquid at once. Two hours before exercise, you can eat fruits that contain water, such as watermelon and oranges. After exercise, it is recommended to supplement drinks that contain carbohydrates and electrolytes. One should develop the habit of observing the color of urine in daily life, with light yellow being the ideal state. If there are persistent symptoms such as thirst, muscle spasms, or nausea after exercise, be alert to the possibility of dehydration or electrolyte imbalance, and seek medical help if necessary.