Hydration during running is important. Dehydration can cause poor performance and can endanger your health. Drinking too much water can also have negative effects on your performance and body. Follow the basics of hydration during running and your body and performance will benefit.
Hydrate Before Running
More important than hydration during your run is being properly hydrated before your run. If you consistently drink water throughout the day, dehydration before your workout should not be a problem. If you have a long run or race coming up, drink plenty of water throughout the day before. Pale yellow urine is a sign of proper hydration. If your urine is clear, you are drinking too much. But if it is dark yellow or the color of tea, you are dehydrated.
Drink When Thirsty
There is a common rule of thumb to drink a certain number of ounces of water every 15 minutes during your workout. That is becoming obsolete since everyone is different and drinking too much can be bad for you. Instead, be properly hydrated before the workout and drink as soon as thirst sets in. Drinking when thirsty and not allowing your thirst to become too strong will keep you hydrated.
Sweat Rate
A more accurate determination of how much you need to drink is your sweat rate. To determine your sweat rate, weigh yourself naked before a hard one-hour run. Keep track of the number of ounces you drink and weigh yourself naked after the run. The amount of weight you lost plus the amount of fluids you drank is your sweat rate. So if you lost 10 ounces and drank 6 ounces your sweat rate is 16 ounces, and you should drink this much per hour to stay hydrated.
Watch The Heat
Ideal running temperatures are in the lower to mid-50s. As the temperature rises, your body will sweat more and require more to drink. When this happens, drink early and monitor your water intake. You will need to increase your drinking as the temperature rises.
Sports Drink
Water will hydrate your body before a run, but long runs of two hours or more will deplete minerals such as sodium that your body loses by sweating. Using a sports drink along with water during a run will replenish electrolytes and carbohydrates as well as hydrate the body.
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