This article focuses specifically on the importance of hydration. Although there are a number of other factors that go into how well someone performs during a run or race, and certainly many variables and symptoms when diagnosing heat-related illnesses, we will leave those discussions for another article.
First, you must understand that keeping hydrated is probably the most important task you, as a runner, can do. And in actuality, it is one of the easiest, if planned appropriately. Beyond performance, keeping properly hydrated will keep you away from a hospital bed as well.
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Without proper drinking of water and other electrolytes, your body can experience everything from fatigue and heat exhaustion to Hyponatremia. You should think about your hydration levels throughout the day, not just during recovery.
Hydrating Before You Run
Though you should be drinking fluids all day, everyday, sometimes we just don’t follow through, or can’t. However, if your run or race will be at least an hour, it is imperative for you to start hydrating three days before your event. Again, make it appropriate and do not over do it. About an hour before your run or race, you will want to consume 16 to 24 ounces of water…whatever you can stand.
During Your Run or Race
Generally, you should try to drink some fluids every 15 minutes or so. Should your run be longer than an hour, in addition to water, you will need to start taking in some type of sports drink, such as Gatorade to help replenish the electrolytes lost.
The thing about sports drinks though, is they can act differently to everyone. It is best to try out different brands and find the flavor that’s best for you. For races, find out what they will be offering and start taking it during your training, so your digestive system doesn’t react funny to the introduction of it during your race…that would not be good.
Determine Your Sweat Rate
Above, we mentioned a range of ounces to have, and the reason is we all sweat differently, and hence, our fluid intake needs are different as well.
Determining your sweat rate one day may not be the appropriate guide for every running day, due to change in climates, etc.
The rule of thumb is that everyone sweats somewhere between one to four quarts per hour. To figure out, within reason, what your sweat rate is, weigh yourself prior to and after your runs. You may want to keep a log of this…date, temp, other climate issues, your weight, and your sweat rate. This way, you may be able to use it as a guide going forward.
Post-Run Hydration
though this is a very important step in recovering properly, it should not be that drastic, if you properly hydrated before and during the run. Another rule of thumb…take in 20 to 24 ounces of water for every pound you lost during the run. Also, check your urine often. The darker your urine is, the more hydration is required.
Well, that’s it. Just keep in mind to hydrate properly before and during your events, and you should get through the run or race unscathed.
To get an idea of the water intake you require each day, click the Hydration Calculator button below
For race hydration, you have to try the Body Bottle. It is the only system I use after trying many products on the market. It straps to your bicep and is the most comfortable. I use for training runs and in races from 5Ks up through half and full marathons. (Though for the Fulls you need to wear two) @ bodybottle.com