Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat. Alcohol is one drink that significantly dehydrates the body. It is a total no-no to drink before races, or even the night before any race. Your needs After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance. Running is effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days can meet the goal. Some runners (newcomers and veterans alike) declare that it can be difficult sometimes to stay motivated on a regular basis. Loss of motivation is triggered by many things, including boredom, muscle pains, and most of all, lack of time. Some other times in your running years you were probably attacked by lack of motivation. Running can decrease your chances of suffering from osteoporosis and other bone problems. By keeping them always at work, joints and bones develop flexibility, endurance, and strength. 7. Better bowel movement Among the running health benefits, improved bowel movement is perhaps the least known. By increasing breathing, running helps in the wavelike movement of the bowels, making them easy to release. The best pair of running socks prevents blisters. Other sock brands also promise to keep the feet dry and in perfect condition even after running several miles. 4. Reflective vest. When worn, reflective vest keeps the runner visible, making it very useful to people who run along the roadside or in the dark. While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories. The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.