Hydrating for your Run

I always run with water and hydrate during my workouts. It can be the middle of a cold Wisconsin winter or indoors for a quick treadmill run - but I always have water with me. Even when there is water or sports drink on the race course, I carry my own handheld water bottle and find comfort in having my water with me for the long run. Here are some of my simple tips and tricks for hydrating during your next run.

  • Follow a schedule. Don’t rely on your level of thirst.  If you are already thirsty, chances are you are already dehydrated.
  • Have a plan. And stick with it.
    • Drink cold water. Cold water will lower your body temperature and keep you cool and comfortable during your workout.  This will allow you to run longer.
    • You should drink 16 oz of water 1-2 hours before your run.
    • Rehydrate during your run. Drink little and drink often to avoid feeling bloated while your run.  Drink 16 oz of water for every hour that you run.  Or 4 oz every fifteen minutes.
    • When you are done running, replenish the fluids that you’ve lost. Try drinking 16 oz of water immediately after you are done running and stretching.  Continue rehydrating for the next few hours.
  • Hydrating beverages include:
    • Water and sports drinks
    • Tea and decaffeinated coffee
    • Juice and milk
    • Be conscious of the calories you are consuming in some of these beverages
    • Sports drinks are not necessary unless you are running over one hour. Drink 4-8 oz for every 60-90 minutes you are exercising.  Sports drinks will replenish the electrolytes that you are losing through sweat – like sodium and potassium.  These will fuel your workout.
  • Sings of dehydration:
    • Nausea and vomiting, muscle cramps, heart palpitations, dizziness, dry lips or mouth, weightloss
    • Check the color of your urine: clear – hydrated; yellow - dehydrated