How much water does a runner need?

When we exercise, we lose fluids – essentially water – through increased sweating and, to some extent, labored breathing. The higher our body temperature, the more we sweat. If we wait until we are thirsty to drink water, we’re ultimately waiting for our bodies to signal that dehydration is beginning to occur. Ideally, we need to implement ways of maintaining good hydration, particularly when engaging in regular running or other exercises. 

Warning signs of dehydration

When you are well hydrated, you generally feel good; when you begin to dehydrate, the warning signs will quickly begin to appear, gradually increasing the longer you go without addressing it and replenishing your fluids. 

The first thing you may notice is that your focus and concentration feel a little harder to maintain, and your heartbeat may quicken; you may just generally feel a little unusually fatigued. In addition, as dehydration worsens, runners may experience more labored breathing and dizziness, worsening fatigue, and even feelings of confusion and disorientation. These can be warning signs of heat stroke, which must be treated as an emergency. 

Other aches and pains can also become harder to manage once we become dehydrated. While resting or carrying out stretching exercises for sciatica may bring about some temporary relief, it’s important to address hydration as a priority.

How does being dehydrated affect your running?

With or without running, we all need to be adequately hydrated to generally feel at our best. When exerting energy such as when running, it’s even more important to focus on maintaining optimal hydration to combat the increased loss of fluids through sweat. 

When you lose too much water from your body, the levels of essential minerals, such as sodium, potassium, magnesium, calcium, and chloride, and electrolytes can also be affected. A loss of these electrolytes can impact muscle and nerve function, which can significantly affect the quality of your performance. 

Ideal water intake

The goal is to be well-hydrated at the start of a run, and then adequately replace the fluids you lose through sweat and exertion as you go. If you drink whenever you feel thirsty, you will avoid the threat of any significant dehydration, but you will not be optimally hydrated. 

According to a report by the US National Academies of Sciences, Engineering, and Medicine, adequately hydrated women consume an average of 2.7 liters of fluids per day (from all drinks and foods), while men require an average of 3.7 liters. Water and other drinks accounted for 80% of the fluids, while foods rich in water (mainly fruits and vegetables) made up the rest. 

While these figures give you a base point for maintaining optimal hydration, they are based on the average American – as a runner, you also must ensure that you replace the fluids lost during exercise, particularly if you run further and faster than the average runner. 

Experts suggest that anyone running for more than an hour should aim to consume between 700 – 950 ml per hour of running and to take in smaller amounts every 15 minutes or so to avoid any gastrointestinal overwhelm (stitches and the like). Marathons require careful planning to maintain optimal performance. 

Be sure to continue replenishing any lost fluids after your run, too. This can also help to optimize your recovery. The easiest way to gauge your current hydration status is to observe the color of your urine – if it’s pale/clear yellow, you’re well hydrated; if it’s darker, you need to take in more fluids. 

How to stay hydrated if you don’t like water

It can be understandably harder to stay well-hydrated if you’re not a big fan of drinking water. While taking in any fluids does ultimately add to your body’s water content, some beverages, like coffee, for example, can have a diuretic effect – not to any alarming extent, but still not very helpful when trying to hydrate.

Eating plenty of water-rich foods, such as watermelon, lettuce greens, and celery can make a significant difference throughout the day. When it comes to drink substitutes, milk can be beneficial thanks to its protein and electrolyte content, and there are also some tasty Organic flavored waters to keep the calories down. Having enjoyable options will help keep you motivated, so it’s worth researching the solutions that work best for you.

When about replacing electrolytes?

So long as you begin a run well-hydrated, then one to two hours of running should only require water replenishment. On longer runs or in particularly hot weather, you’ll need to replace some electrolytes as well. 

Some runners sip on electrolyte-infused sports drinks along the way. For others, there are purpose-made gels and chews that can feel more convenient.

Make it easy to stay hydrated

One of the easiest ways to find yourself battling dehydration as a runner is going out unprepared and relying on water fountains. There are plenty of products on the market that can help you to stay hydrated with ease, such as bottle belts and bladders inside a vest or backpack with straws for easy access to water while on the go. Plan ahead to avoid dehydration getting in the way of your best performance.

posted Friday October 28th
by Colorado Runner