Staying Hydrated

Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses, such as heat exhaustion and muscle cramping. Other heat-related illnesses, such as heat stroke, have even more serious consequences. Runners -- especially long distance runners -- need to pay close attention to what and how much they’re drinking before, during and after exercise.

Pre-Run Hydration

Runners need to start hydrating well before their run. If you're doing a long run or race (more than 8 to 10 miles), it's important to start hydrating a few days leading up to your long run. You know you're well-hydrated if you eliminate large volumes of pale urine at least six times a day. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic, decaffeinated fluids. Not only do alcohol and caffeine dehydrate you, but they can also prevent you from getting a good night's sleep.

An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid and then stop drinking at that point. You will want to be able to void extra fluids and prevent having to stop to go to the bathroom during your run. Right before you start your run, you can drink another 4 to 8 ounces.

Drinking on the Run

For fluid consumption during your runs, here's a general rule of thumb: You should take in about 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace lost sodium and other minerals (electrolytes).

If you don't have access to water on your running routes, you'll have to carry your own fluids with you. There are many types of fluid carriers, water bottles and hydration packs that you can purchase to make the hydration process convenient and comfortable. 

Post-Run Hydration