Hydration Tips Every Runner Needs to Know
Staying properly hydrated is a game-changer for runners. It boosts your energy, supports muscle function, and keeps you performing at your best. But how much should you drink, and when? Let’s break it down:
Know Your Hydration Needs: Most runners need about 16-20 ounces of water 2-3 hours before a run. During your run, aim for 4-8 ounces every 20 minutes, especially in hot or humid conditions. Post-run, rehydrate with 16-24 ounces for every pound lost.
Quick Tip: Weigh yourself before and after a run to estimate your sweat loss and adjust your fluid intake accordingly.Electrolytes Are Essential: Water isn’t the only thing you lose while running - you also lose electrolytes like sodium, potassium, and magnesium. Replenish these with sports drinks, electrolyte tablets, or foods like bananas and nuts.
Listen to Your Body: Thirst is a good indicator, but don’t rely on it alone. Monitor for signs of dehydration, such as dark urine, dizziness, or fatigue, and drink accordingly.
Adjust for Conditions: Hot weather, altitude, and intense workouts increase your hydration needs. Plan ahead and carry fluids if you’re running long distances or in challenging environments.
Pro Tip: Use a handheld bottle, hydration belt, or pack for convenience on the go.
Hydration isn’t just about avoiding dehydration - it’s about optimizing your performance and recovery. With these tips, you’ll stay energized and ready to tackle every mile.
CTA: Have questions about hydration or need product recommendations? I offer fuel and hydration guidance in my 1:1 coaching program!