During the time of running staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Athletes may suffer from fatigue, headaches, decreased coordination, and muscle cramping due to dehydration. Other heat-related illnesses like heatstroke and heat exhaustion have even more serious consequences. All runners need to pay attention on how much they’re drinking before, during and after exercise and what they are drinking.

Pre-Run Hydration is essential for runners. Assume that you’re doing a long run or race that is more than 8 to 10 miles. Then it is vital to make sure you’re well-hydrated during the few days leading up to your long run. If you void large volumes of pale urine at least six times a day that means you are well hydrate. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Alcohol can dehydrate you and also prevent you from getting a good night’s sleep. It’s not a good decision to run with a hangover because it will make you dehydrated when you start your run.

Second important thing is you have to drink at the time of running. The present advice about hydration and running is very simple — try to drink to thirst. It is known from scientific reports that drinking when you’re thirsty can help prevent under hydrating which can lead to dehydration and over hydrating. That can lead to hyponatremia mean low blood salt level due to abnormal fluid retention.

Though the above guidelines are the fundamental rules of thumb, it’s important to remember that everyone’s fluid needs vary. There is several people sweat more than others. You need to know your sweat rate to determine how much liquid you have to take during a run or race. That can vary between 1 to 4 quarts per hour. You have to weigh yourself nude before and after a timed training run. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that’s 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes. Make a note of the weather conditions on that day, and remember that you may need to adjust your consumption in different condition. To see how different conditions affect your sweat rate, you need to measure your sweat rate on another day.

Last thing is post-run hydration. Always remember to rehydrate with water or a sports drink after your run. You have to drink 20 to 24 fl oz. of water for every pound lost. You need to keep rehydrating if your urine is dark yellow after your run. It should be a light lemonade color.

Red Bull racing driver keeps on demonstrating that this season he has no rival in conditions to stop him. At Monza he clinched the eighth victory of the year and increased the difference over No. 2 to 112 points.??That in the 14th race of the season defending champion, Sebastian Vettel, will have the chance to revalidate his title resumes his superiority among the rest. With eight victories in 13 races and a 112-point lead over his closest rival, Spaniard Fernando Alonso, the 24-year-old German driver’s championship is imminent, and will turn him into the youngest F1 race winner to clinch back-to-back titles.????

His latest victory took place at the Italian Grand Prix on Sunday, September 11, race that he had won in 2008 under Scuderia Toro Rosso, and represented his first F1 career victory.?? Three years later he has climbed again to the summit of the podium at Monza circuit, with a time of 1:20:46.172 in 53 laps.

Far from suffering from an excess of confidence after the good results achieved this season and the comfortable lead over his opponents, Vettel has once again called for prudence, as he feels that until their rivals stand mathematical opportunities for the title his team must keep the feet on the ground.

Asked about the sensations experienced at Italy during the victory, Vettel confessed that the only way to make those feelings better was to have won the race with Ferrari, since Monza is considered as the ‘home’ of the F1 team.?? He believes that this venue has “the best podium in the world,” one that makes him “feel so blessed” when standing there.

Something interesting happened at Monza, the first five positions were taken by former F1 champions: Vettel (2010), Jenson Button (2009), Fernando Alonso (2005, 2006), Lewis Hamilton (2008), and Michael Schumacher (1994, 1995, 2000-2004), in order from first to fifth.

At Monza Vettel also clinched the 10th pole position of the season, tying his numbers from last year, which should definitely be improved considering that there are six races left and the German driver enjoys of a great present. But that he can tie Nigel Mansell’s record for most poles in one season isn’t as guaranteed, since the English driver clinched 14 out of 16 in 1992.

Up next is the Singapore GP at Marina Bay, from September 23-25, which was won in 2010 by Alonso, after holding a long battle with Vettel for No. 1. The German ended up second in a circuit where he has never won.

Despite admitting that in Ferrari they are no longer thinking about the title, Alonso doesn’t want to lose the fight for No. 2, which he currently holds with 172 points, just five more than Button and Mark Webber. He understands that they haven’t been as competitive as McLaren and Red Bull, but his sensations for Singapore are good, considering that out of the six races left, one suits their car better.????

In the race for the constructor’s title Red Bull Racing is also in the lead with a comfortable difference of 126 over No. 2 McLaren. Their duo has been able to finish every race this season, but the last one, which the Australian Webber was forced to abandon after tangling with Brazilian Felipe Massa from Ferrari.??????

Reigning F1 world champion Sebastian Vettel has been having a tough season so far. The youngest driver ever to win the World Drivers’ Championship, Vettel has won the championship in 2010 and 2011. The German racer was born on 3 July 1987, in West Germany. He belongs to the zodiac sign Cancer.

2006 was a crucial year for Vettel. He joined the BMW Sauber team as a third driver at the 2006 Turkish Grand Prix. Vettel’s impressive testing debut was an indication of how the young racer was going to be in the near future. He set the fastest time in second Friday Free Practice before the race. The following year, he was confirmed as a test driver for BMW. Vettel soon got an opportunity to replace Kubica at the United States Grand Prix as Kubica was injured in a serious crash. Starting at seventh position on the grid, he finished the race at 8th position. This was the time when Vettel had scored his first World Championship point, becoming the youngest ever to do so. He was aged 19 years and 349 days.

2007 with Torro Rosso was a challenging and difficult year for the German racer. He couldn’t manage a podium finish but managed a career best of 4th at the Chinese Grand Prix. Red Bull owner Dietrich Mateschitz saw the makings of a star in Vettel and was quoted saying, “Vettel is one of the young guys with extraordinary potential. He is fast, he is intelligent, and he is very interested in the technical side.”

In 2009, Vettel began racing for Red Bull and replaced the retired David Coulthard. He continued with Red Bull in 2010. With wins at the Malaysian Grand Prix, the European Grand Prix, Brazilian Grand Prix and the Abu Dhabi Grand Prix, Vettel took home the driver’s championship and became the youngest F1 world champion in history. 2011 again was a great year for him and he continued to defend his title in style. He surpassed his own record of accumulating the highest number of championship points in a season by leading in the 2011 championship with 259 points, even with seven races left! If there’s one man who’s hell bent on smashing records, its Vettel.

This year again, Vettel remained in Red Bull and continued his partnership with Webber. With two races over, Vettel has not had a fabulous start, but there’s still time for Vettel to crawl his way back to the top. Currently, he’s placed sixth in the Drivers’ standings with 18 points aE” 6 points behind Webber (fourth) and 17 points behind Alonso, who’s leading at the moment. His behaviour at the Malaysian Grand Prix was criticised by many and in this rain affected race he finished 11th following a collision with Narain Karthikeyan. Post-race Vettel had criticised Narain’s driving and called him an “idiot” and Karthikeyan hit back, calling Vettel a “cry baby”. Karthikeyan is however, eager to put the spat behind him and move on.

Vettel remains a strong contender but he refuses to make any promises. Astrologically, opportunities are strongly indicated for Vettel and there is a possibility that his performance will improve tremendously as the season progresses. Tough conditions are indicated to come in the way though. He needs to think on his feet and take the right decisions to retain his championship title. Controversies are indicated ahead, but Vettel needs to focus and let his performance do the talking.

The Formula One trend is beginning to catch up in India. It all started with Narayan Karthikeyan who made his way to the F1 circuit, and was later fuelled by introducing F1 to India with the Buddh International F1 racing circuit. F1 India – Buddh International circuit is the lone circuit for Indian racing, making Delhi paradise for every hardcore motorsports fan. The first edition of the Indian Grand Prix attracted a lot of celebrities as well as corporate honchos. F1 India turned out to be a highly successful event and now is attracting more and more crowd. The Buddh International circuit, designed by renowned F1 circuit designer Herman Tilke, is 5.141 kilometres (3.19 miles). The race length of the first edition of the Indian Grand Prix was 308.4 km (191.6 mi) . The track is spread across an area of 875 acres.

Apart from the Indian Grand Prix, the Buddh International circuit will host other events such as GT1 world championship season finale in 2012, a superbike world championship for four whole seasons post 2013, and the 2013 MotoGP Indian Grand Prix.

The F1 India track has a total of 16 largely medium speed corners allowing F1 cars to lap at a whopping average speed of 210 km/h(131 mi/h). This will let F1 cars reach 320 km/h (200 mi/h) making the track one of the fastest tracks in the world. The first edition of the Indian Grand Prix was sponsored by Airtel, while the iconic Sachin Tendulkar waved the checkered flag to signal the victory of Sebastian Vettel.

Sebastian Vettel, the winner of the first Indian Grand Prix said “I think it is a very impressive country, very different to what we probably know from Europe, but very inspiring. If you keep you eyes and ears open I think you are able to learn a lot, the way the people handle things.

55 corporate boxes, with 30 seats each are currently present at the Buddh International circuit and have catered to huge names such as the Ambanis, Vijay Mallya etc. The corporate boxes for F1 India fill faster than the normal seats. It offers exclusive suites with an impressive private outdoor deck which gives you a brilliant view of the track. The corporate boxes offer individual suites with high ceilings that offer an astonishing view of the circuit through expansive windows and if glass is not really your thing, watch the action from impressive sheltered and elevated outdoor viewing decks. Mix and dine with partners, friends, clients as you enjoy the sheer thrill of the race track.

Also, the Platinum enclosures are located nicely along the pit lane, in the Main Grandstand. It’s perfectly located for hearing and witnessing live racing action. It offers a bird’s eye view of the Garages, Winner’s Podium and the Pit lane action including changing of tyres.

F1 India is catching up and catching up fast. The sound of the cars, the smell of burning rubber and the sheer speed of it all can leave a person exasperated and asking for more.

As a matter of fact, if a bike is fitting for you, you even can borrow a friend’s bike instead. You could even ride a mountain bike or hybrid bike if you prefer. You will need a bike helmet so make sure that fits well. And do not make a rookie mistake like I did once by leaving it in the car before the race starts. You will not be allowed to leave the transition area after the swim to start the bike course without a helmet. Depending on the size of the race it will begin with a mass swim start.

A quantity of larger ones will disruption up the swim set up into smaller waves based on age assemble. From time to time you’ll be permissible to walk or hurry into the water and other times you’ll start previously in the water. If you are not good at swimming, you should start at the back of the group to avoid the original disorder at the start. Occasionally if you not sidestep the first commotion at the start, you may get inadvertently kicked or pushed or even have your goggles knocked off. When you come out of the water you’ll be entering into the transition area where your bike and run equipment is stored for what’s commonly referred to as T1.

After you towel off your feet you slip on your bike shoes, if you have clip less pedals on your bike otherwise, you’ll just put on your running shoes if you have regular style pedals. Take a moment to eat part of an energy bar or eat an energy gel and drink a bit of your favorite sports drink. Take your time on the bike course so you can enjoy your first triathlon. On the bike you can also drink more. If you feel tired, you can try to take some sips every 20 minutes to keep up your hydration level. When you finish the bike ride, you will be arranged to come back to the transition area, which is known as T2. You should pay more attention to rack your bike properly, as if you fall off the rack, you will be penalized.

If you are wearing cycling shoes take them off with care to maintain your balance and not fall over as your legs will be tired. Sometimes you can find that some people even just site on the ground to give their legs a momentary rest. Put your run shoes on, take another energy gel, and a few more sips of an energy drink before you head out of the transition area on to the run course. Take it easy on the run course and maintain the same pace you did in training. In this way, you can finish the training comfortably and not experience any problems during the run leg. But during a sprint triathlon, there are more than one place where you can have a drink. One technique to drinking while running is to pinch the top of the closed on one side to help minimize splashing otherwise just walk while you drink your water.