How to Keep Hydrated When Running
Alright, buttercups, suck it up because you’re about to be told to “Hydrate!” You’re also going to be told the why and how. So listen up.
Hydration is important for runners of every level.
Our bodies use water to regulate our body temperature, bring energy to our cells, and cushion our joints. These are all crucial functions when it comes to running performance.
Hydration can also minimize cramping and improve recovery.
Unfortunately, most of us wait until race day to really think about hydration. And that’s a big problem. It can take time for your body to adjust to better hydration.
That’s why a smart runner incorporates hydration into their training program.
What does it mean to be hydrated?
Hydration is the process of replacing body fluids lost through sweating, exhaling, and eliminating waste from the body. Most people lose and need to replace 2 to 3 quarts of water every day.
Sounds easy enough, but here’s the reality. Almost all Americans (75%) suffer from chronic dehydration. And our chances of becoming dehydrated go up when we increase our physical activity like when we go for a run.
Dehydration can greatly impact our performance. It can also lead to a bunch of other negative side effects like moodiness and mental fog.
Fortunately, it’s easy to stay hydrated when you run. Below are some easy tips.
5 Hydration Tips for Runners
Monitor your baseline hydration level.
There are a couple of ways to do this. The first is simply monitoring your urine output. When you’re hydrated, you should urinate every 2-3 hours throughout the day. Your urine should also be light yellow. And this shouldn’t change if you go for a run. The second is to know that by the time you feel thirsty, you’re already dehydrated.
Pre-hydrate for your runs.
Start drinking fluids in the hours leading up to your run. This helps ensure you’re well-hydrated before you even break a sweat. Here are the general guidelines:
2-3 hours before your run, drink 16-20 ounces of water. That’s about two glasses.
10-20 minutes before your run, drink 8-10 ounces of water. That’s about one glass.
Bring fluids on your long runs.
If you’re running for 30 minutes or more, bring some water with you. Here’s why. Running uses energy to power your muscles. This creates heat. The longer or harder you run, the more heat you generate. Water helps regulate body temperature and prevent overheating.
Most people need to drink at least 4-8 ounces every 20 minutes or so during long runs. Expect to need more if it’s hot, humid, and you’re sweating more than normal.
If you’re running for an hour or more, consider adding electrolytes to the mix. This will help your body replenish them as well as any water lost.
Know when to add electrolytes to the mix.
When you sweat, your body loses more than water. It also loses electrolytes. Electrolytes are minerals our body needs to function. The most common are sodium, potassium, and magnesium.
During most runs, water is enough to help keep you hydrated. However, if you’re running at an intense pace or for more than an hour, you may want to replenish electrolytes to stay hydrated.
Common symptoms of electrolyte imbalance include muscle twitching, cramps, increased thirst, and poor endurance.
There are a bunch of options out there. Since everyone’s body is unique, you’ll have to try a few to find the one that works best for you.
Track your sweat loss.
How? It’s easy. Weigh yourself without clothing before and after your run. This will help give you an idea of how much water you lost on your run. Drink at least 20 ounces of water for every pound lost.
If you lose more than 2% of your body weight, increase your water intake during your runs. Here’s an example. Let’s say you weigh 150 lbs before your run and your post-run weight is 147 lbs. That’s a 2% weight loss.
It's better to get ahead of hydration during your run versus having to catch up by drinking 60 ounces of water post-run.
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