Hydration for Runners

Proper hydration is important in preventing heat-related conditions. Dehydration can lead to muscle cramping, decreased co-ordination or fatigue. It may even lead to serious conditions such as heatstroke or heat exhaustion. Hydration plays a vital role in one’s running performance. Therefore, runners need to pay careful attention to their beverage intake at all times.

Pre-run Hydration
If you are planning to take part in a long race, ensure you are well hydrated in the days before the run. You can gauge if you are adequately hydrated by this simple method: You should be urinating a large quantity of pale urine, a minimum of six times in a day. Start drinking lots of water a few days prior to the race. Avoid alcohol, as it can dehydrate you, and can affect restful sleep as well. Also, it’s not advisable to run the race with a hangover, as this would mean that you may be dehydrated at the start of the run.

Drink about 24 ounces of water an hour before the race. Do not drink more than this amount, as this may mean having to visit the bathroom during the race. To ensure you are hydrated during the race, drink about eight ounces of water, just before the start of the run.

Drinking During the Race
Normally, one should drink about eight ounces of water for every 20 minutes of running. If you run for longer than 90 minutes, include a sports drink to replace lost minerals and electrolytes. Find out beforehand if the organizers of the race have planned to provide water for the runners. If they haven’t, carry your own water.

Determining One’s Sweat Rate
Sweating rates vary from one person to another. They can vary between one to four quarts an hour. If you lose one pound in weight, it means you have expended one pint of water from your body. So, if you lose two pounds while running for an hour, it means you have used up two pints (32 ounces) of water. Therefore, you need to drink eight ounces of water every 15 minutes during your run.

Post-run Hydration
You need to rehydrate with a sports drink or water after the race. Ideally, one should drink about 24 ounces of water for every lost pound. Keep tabs on your urine color. If it is dark yellow, you need to keep drinking water, till the color resembles a light lemonade.