Have you noticed that everyone seems to have a Stanley or HydroJug with them these days? This isn't just a trend—in the past few years, people have been paying much more attention to the importance of hydration. And when it comes to endurance training, hydration is crucial for running performance and health.
Figuring out how to drink water on long runs can feel tricky, especially when you consider the risk of dehydration and overhydration. Understanding your hydration needs helps you stay energized and make the most of your training.
Factors Affecting Hydration Needs
Your hydration needs depend on several personal and environmental factors. Here are some factors that influence the right amount of water for runs.
Body Size and Weight
Runners with a larger body mass tend to sweat more, meaning they need to replace more fluids than smaller runners.
Additionally, body composition can impact hydration requirements, as muscle mass retains more water than fat tissue. Leaner runners may need to hydrate more frequently to stay balanced.
Running Intensity and Pace
The intensity and pace of your long run can also affect the amount of water you need. Running at a higher intensity increases your body temperature and, in turn, your sweat rate.
A higher heart rate also contributes to faster fluid loss as your body works harder to cool itself down. More intense runs often require more hydration.
Weather Conditions
The weather is a key factor. On hot days and in humid weather, your body sweats more to regulate its temperature, so you’ll need to replace fluids often. In humidity, sweat doesn’t evaporate as easily, meaning you may feel warmer and require more water.
Cold weather can also impact hydration, as the body loses water through respiration when you exhale in cold air. When it's cold out, you may not feel as thirsty while running, but it's still important to follow proper hydration guidelines and make sure you're drinking enough fluids.
Altitude
Running at higher altitudes increases fluid loss, as the air is drier and causes more water loss through breathing. Plus, altitude can trigger the body to produce more urine, requiring more water to stay balanced.
Hydration is especially critical at altitude, as dehydration can set in more quickly. If you run in mountainous areas, gradually increase your water intake to account for these changes.
Personal Sweat Rate
Each person has a unique sweat rate, influenced by genetics, fitness level, and climate. Calculating your sweat rate can give you a clearer picture of how much fluid you need during your run.
It’s a good starting point, but you should still adjust based on other conditions, such as the weather and intensity.
Staying Hydrated on Long Runs
Proper hydration is crucial if you want to smash your long run without feeling depleted afterward. Here are some practical ways to drink water on your long runs and stay hydrated without overdoing it or sacrificing your pace.
1. Use a Hydration Pack
Hydration vests are excellent hands-free options for long runs. Worn like a small backpack, a hydration vest offers easy access and includes pockets for multiple bottles so that you don’t have to stop your run to get a sip.
Hydration packs come in various sizes, so you can choose one that holds enough water for your running distance. Many packs also have pockets for energy gels and other essentials, making them a convenient all-in-one solution for long-distance hydration.
Make sure to choose a hydration vest that fits you well, otherwise you may encounter chafing on your upper body.
2. Try a Hand-Held Bottle
A handheld bottle is a simple solution for runners who don't want to carry much. You can easily carry water in one hand, especially if you invest in an option with a wrist strap.
Look for water bottles with easy-squeeze spouts to take quick sips on the go. They're also easy to fill up at an aid station during a race or longer training runs on a course with water fountains.
3. Wear a Hydration Belt
Another popular choice is a hydration belt. This waist belt sits comfortably and usually has one or more small water bottles attached. It’s easy to fill the water bottles at water stations along the way.
4. Practice Sipping Instead of Gulping
When consuming on the go, try to sip rather than gulp to avoid bloating or cramps. The general rule is to take small sips every 15-20 minutes to keep your hydration levels up without overwhelming your stomach.
If you practice this technique on your training runs, you'll develop a comfortable rhythm that works for your body and running style.
Drinking Water Before and After a Long Run
Adequate hydration doesn’t start and end during the run—it’s crucial to drink enough water before you head out and rehydrate afterward. Here’s a breakdown of how to drink water before and after a long run.
Hydrate Before the Run
Many runners start hydrating a few hours before their runs to ensure their bodies are well-prepared.
Aim to get some fluid in your body about two to three hours before you head out. This gives your body time to absorb the water, reducing the chance you’ll need to stop for a bathroom break during your run.
In the 30 minutes before your run, sip a smaller amount of water, especially if it's hot outside. This top-up helps you start your run feeling refreshed without feeling full.
Rehydrate After the Run
Rehydrating after your run is essential for recovery. You’ll want to replace the fluids and electrolytes lost through sweat to help your muscles recover and keep energy levels up.
You don’t have to solely rely on plain water either. There are plenty of hydrating options to keep things interesting and add variety. For example, coconut water can be a great source of fluids, especially if you prefer something with a bit of flavor.
Infused water is another fantastic option. Add slices of cucumber, lemon, oranges or berries for extra flavor without the sugar or calories. Even certain foods can replenish those lost fluids.
Water-rich fruits and vegetables such as watermelon, cucumber, oranges and celery are fantastic for hydration and provide extra vitamins and minerals.
Remember to Replenish Electrolytes, Too
Endurance running is hard on the body. Adding electrolytes to your water can be helpful, especially for longer runs or runs in the heat.
Electrolytes help your body retain water more effectively and address sodium loss. They also add flavor to your water, which may encourage you to drink more regularly. Alternatively, you could use sports drinks to replenish your sodium levels.
What About Overhydration?
While you must stay hydrated, drinking too much water can lead to issues. Overhydration occurs when you consume more water than your body can process, diluting the sodium levels in your blood.
This condition can cause symptoms like nausea, confusion, and headaches, and it can even be life-threatening in severe cases. To avoid overhydration, listen to your body and drink based on thirst, not just a schedule.
How to Prevent Dehydration
Recognizing dehydration early is essential for your safety and performance, especially on long runs. Dehydration can lead to serious issues, from muscle cramps to fatigue and even exhaustion.
Here are some signs to watch for:
Dry mouth and thirst: If you feel thirsty or your mouth feels dry, it’s a cue your body needs water. Sipping small amounts of water throughout your run can prevent this.
Dark urine: Dark yellow or amber-colored urine signals dehydration. Aim for pale yellow before and after your run.
Muscle cramping: Cramps — especially in the legs — may indicate electrolyte imbalances. Dehydration can lead to a lack of essential minerals like sodium and potassium, increasing the risk of cramps.
Dizziness: Feeling dizzy or lightheaded during a run can be a red flag. Dehydration reduces blood volume, making it harder to circulate oxygen to your muscles and brain.
Fatigue and weakness: Unusual tiredness or weakness during a normally manageable run might mean you need more water. Dehydration makes regulating body temperature more difficult, leading to fatigue.
Know Exactly How to Drink Water on Your Runs
Whether you’re training for a marathon or just pushing your limits, staying properly hydrated can make a significant difference in how you feel and perform on runs.
Knowing how to drink water during your run— not just how much, but also when — empowers you to train safely and optimally.
