Running News Daily

How often should you grab water during a 10K?

If you’re thirsty for success in your next 10K race, figuring out hydration could unlock your full potential on the pavement. But how often should you grab water during the race? We’ve got the refreshing scoop on when and how often you should take H2O, so sit back and quench your thirst for knowledge!

Lara Rogers, head coach of the Under Armour professional team UA Mission Run Baltimore Distance group in Baltimore, and mentor to future stars training for the 2024 Paris Olympics, shares her insights on hydration. With her expertise, you’ll be equipped to conquer the 10K with a well-hydrated stride.

According to Rogers, the frequency of water intake depends on factors like weather conditions, sweat rate, pre-race hydration levels and personal preferences. “For runs under an hour, your body won’t require much water, as there isn’t enough time to absorb and utilize it effectively. However, in warmer temperatures (above 24 C), consuming water every 15 minutes or 3K can help ward off dehydration.”

Preparation is key, and Rogers advises drinking 12-16 ounces of water a couple of hours before the race, gradually reducing intake one hour before to avoid a sloshy stomach. “During the race, if you feel dehydrated, wet your mouth and spit out the water to combat dryness while satisfying your thirst,” says Rogers.

“Listen to your body’s signals,” says Rogers. Ignoring thirst can lead to dehydration, so make use of water stations on the 10K course. Find the hydration balance that works for you and that leads to a stellar performance.