Hydration Guide for Runners - Run Eat Repeat (2023)

FAQs

How often should you hydrate when running? ›

Maintain hydration: Drink about 5–10 fl. oz. (or a few good long drinks) of water every 15–20 minutes while running. Drink after: Post-exercise hydration gets your fluid levels back to normal and can help with recovery.

Try to drink one litre of water for every 1,000kcal you burn daily. (An average male burns around 2,500kcal a day, a runner covering five miles a day more like 3,000kcal.) In general we need two to three litres of liquid a day – half from food and half from fluids.

Hydration is particularly important for runners. “Running and sweating increases the amount of fluid we need,” says Skolnik. This can potentially lead to dehydration, which can cause symptoms including headache, rapid heartbeat and fatigue—and it can also slow you down during your run.

You can safely run for up to an hour without drinking water at temperatures below 72F (~22C) and if you are of average weight. After that, how much and how often you drink depends on your sweat rate. The more you sweat, the more you should drink in order to maintain hydration.

When runners replenished 150 percent of their sweat loss, their 10K times were on average over a minute faster, which was a three percent improvement over running at the 75 percent hydration state. Put into other terms, that could be the difference between a 4:00 and 3:52 marathon.

When you drink too much water before, during or after exercise, your blood sodium concentration falls below normal. This overwhelms your kidneys, which can't remove the excess water. Cells start to absorb the water, leading to swelling in the body and a condition known as Exercise-Associated Hyponatremia (EAH).

In addition to your pre-run snack, drink 5–10 ounces (150–295 ml) of water to keep you hydrated ( 2 , 3 ). Limit the same foods you would in a pre-run meal, which include foods high in fat and fiber. You may also want to avoid dairy products, especially if you don't know how you tolerate them.

What to eat before jogging in the morning? ›

Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up. Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise. Drink 8 ounces of water no more than 30 minutes after you exercise.

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

As a general guideline, it's recommended that you wait 3 to 4 hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run. Keep in mind that everyone is different.

A simple way to gauge your level of hydration is to pay attention to the color of your urine. If your urine is very dark and has a strong odor, you are definitely dehydrated and should increase your water intake. If your urine is completely clear, you are likely drinking too much.

In an emergency, a crystal clear, fast moving stream or waterfall will likely be the better option than drinking out of a smelly stagnant pond. But, we wouldn't recommend making a habit of drinking untreated water, no matter how fast it's moving.

Can I run a 5K without water? ›

The longer it takes someone to complete the race, the more they will need water. You might not need water if you can finish a 5K in 17 to 20 minutes, but for someone out there 45 to 60 minutes, water becomes critical.

You may be seriously dehydrated, risking dizziness, collapse, even death. ''Stay ahead of your thirst,'' athletes and would-be athletes are told. But now USA Track & Field, the national governing body for track and field, long-distance running and race walking, says that advice is wrong.

Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.

The results indicate that runners slowed nearly 80 seconds during a 5k and lost 2 minutes and 40 seconds over a 10k due to dehydration. For half marathoners and marathoners, this data also makes it clear that hydration becomes more important as the race distance increases.

Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.

New research shows the longer the drink stays in your mouth, the bigger the boost. People still have trouble believing it, but the research has been out there for nine years now: swishing a sports drink in your mouth and then spitting it out boosts performance in endurance events lasting longer than about 30 minutes.

The general rule is: if you're sweating, you need to be drinking fluids. It is possible to drink too much during exercise. Over-hydration, in rare but severe cases, can lead to death. To avoid over or under-hydration, it can be useful to know your sweat rate.

After: Rehydration

You lose fluid during exercise because you sweat and breathe heavily, so replenishing lost water and electrolytes should be your first priority after you've finished your workout.

What happens if you run on empty stomach? ›

“Running on an empty stomach increases your endurance”

Training duration and intensity are severely restricted by the lack of glycogen. Therefore, the intended training stimulus is rather low. A high-quality workout lasting longer and at a higher intensity is better for improving your performance.

The bottom line. Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth. They're also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

Is It Good to Drink Coffee Before a Run? Before a run, coffee (or any form of caffeine) can increase your energy and reduce discomfort. Many long-distance runners and endurance athletes (including marathoners, cyclists, and triathletes) use caffeine supplements on race days to boost their performance.

Casa recommends carrying water with you—whether in a hydration pack, fuel belt, or handheld water bottle—so you can sip water throughout your run versus relying on aid stations, where people tend to gather to chug down fluids.

When you exercise, it's important to stay hydrated. Water is the most logical form of hydration. However, sports drinks like Gatorade contain sugar and electrolytes like sodium and potassium. Sports drinks can help replace what we lose during longer duration exercise, especially in the heat.

Like a backpack, a hydration vest allows a runner to carry more water than a handheld. However, a vest is more likely to carry the weight on the front of the body, in soft flasks held on the chest (though some vests use a water bladder on the back, like a backpack).

When running long distances, like a marathon, the three main nutrients your body needs to keep going strong are fluids, electrolytes, and carbohydrates. Salt, particularly sodium, is the primary electrolyte lost when you sweat. (Potassium, magnesium, and calcium are lost as well, but to a lesser extent).

What drinks are good for runners? ›

Sugary Sodas

Sugary sodas tend to instantly satiate you but eventually cause dehydration and elevated sugar cravings. They are also tough to digest and interfere with your energy levels, so it's best to avoid them as much as you can as they are the worst foods for runners!

Belts and waist packs are a nice way to carry water on the run because your hands are free, and they don't cause that restricted sweaty-back feeling that a hydration vest or pack can. They also tend to have other pockets for carrying a phone and more snacks than can usually fit in hand-held bottle pockets.

You can safely run for up to an hour without drinking water at temperatures below 72F (~22C) and if you are of average weight. After that, how much and how often you drink depends on your sweat rate. The more you sweat, the more you should drink in order to maintain hydration.