You Asked Series: How should I hydrate for my run?
Regardless of the season, it’s an important topic to remember for any runner
Though the weather is nice and toasty now, any time of year is a great time to talk about hydration.
Here’s a rule of thumb I like to use for running regardless of the season:
Generally, if you’re running under an hour you won't need to drink water during your run, but you should make sure you’re well hydrated before you head out, and especially if it's extra hot or humid!
If you're not sure what that means, start here:
Two-ish Hours Pre-Run: Drink 16-20 oz of water
Shortly before you head out: Sip another 5 oz or so
Post-run: Drink 10-15 oz of water in the first 30 minutes and continue to drink regularly until your hydration levels return to normal
Keep in mind that feeling nauseous, extra fatigued or getting a headache can be indicators that you're dehydrated, but one of the easiest ways to know? Think about the last time you peed (I know, glamorous!). If you can't remember when it was or if your pee was very yellow or even orange colored when you did, it's time for some more H2O!
Read more below for what to consider as your mileage increases past the hour or 10 mile mark:
Water
Once you're in double digit mileage, plan to sip a small amount of water every mile or every other mile starting around miles 3 or 4. Avoid taking big gulps or drinking too frequently as over time too much water can begin to deplete your electrolytes and fill your stomach up, which can lead to an uncomfortable run.
Electrolytes
Speaking of electrolytes, they’re essentially salts in our body fluid that can be lost when we sweat. They’re important for a variety of reasons, including helping to avoid cramping.
In general, as long as you’re eating a balanced diet, you should be getting enough electrolytes for shorter runs. But, once you hit longer runs, double digit mileage, or if you’re running in super hot temps, you'll want to add electrolytes into the mix.
As with water, I suggest taking small sips of an electrolyte beverage every other mile or so, perhaps even alternating with water.
There are MANY options in electrolyte beverages in various forms. I always suggest experimenting to learn what:
a) you like the taste of, and
b) agrees with your body
Remember, hydration needs can vary for everyone. Taking some time to figure out what works best for your body is an important exercise and if you’re race training, that's what training is for!
