Summer Hydration Tips for Runners
Getting fluids in you during your long runs is key for optimal training. But how much, when and why? Here are 10 tips to making sense of it all...
Carry fluids with you rather than depending on water fountains. You can hydrate at a specific rate (time), better control the amount/type of fluids you're consuming and move efficiently along the path.
Take the thinking out of it and set the timer on your watch to 15-20 minute intervals. Every time it goes off, hydrate.
Like an eyeglass prescription, everyone's fluid needs are different and even yours varies depending on the climate, speed, etc. Some may need more fluids as their sweat rate is much greater. You can dial in your "Sweat Rate" by weighing yourself before a 60 minute run (preferably before you put on your running clothes). Mark down your weight in your log as well as the temperature, humidity and effort level. Go for your run. Weigh yourself again (don't forget to take off your soaking wet clothes!) and mark down the temperature, speed you ran, how much fluid you drank (if any) and how much weight you lost.
Total Weight lost = (PRE run weight) minus (POST run weight MINUS fluid consumed). Every pound lost = 16 ounces. If you lost 1 pound (16 ounces) on that run, you would aim to hydrate IN THOSE CONDITIONS, about 2-4 ounces every 15-20 minutes.
Your goal should be to offset dehydration, not replace all the fluids lost. We are not capable of 'replacing' all fluids lost in sweat when we run, especially when it is very hot and humid and if you are a heavy sweater. That is because the body can only absorb so much fluid per hour (about 1 liter or less). Lighter runners may only require 16-20 ounces per hour, while others will need 20- 25 ounces per hour.
If possible, train with the sports drink that is served on the race course (i.e., Gatorade Endurance Formula). Consume sports drink 'most' of the time on the run. It will offset electrolytes lost in sweat and also provide quick fuel to the muscles.
Mix it up and put water in one hydration belt bottle and sports drink in the other three. It's fueling on demand and a great way to have a variety of options on the long run. If you’re carrying a handheld bottle, carry sports drink in that and supplement with water fountains on the path.
Walk to get the fluids in. Unless you've mastered drinking on the run, it is better to get the fluids in you rather than on you. You will more than make up the lost time walking over the duration of the run.
For those with a sensitive system, consider drinking fluids more frequently, but in smaller quantities. Perhaps 2- ounce sips every 10 minutes. Consider trying another sports drink if one doesn't work for you.
Watch the color of your urine when you go to the bathroom. If it is "clear" that means you are drinking TOO much. If it is dark (like apple cider), you need to drink more. If it is light yellow (like lemonade), your hydration is just right.
Clean your hydration system right after your run with soapy water. It is easier to clean and avoids mold from growing (yuck).