Hydration Plan Dos and Donts for runners

The rhythmic sound of your feet hitting the pavement, the exhilarating sense of speed, the sense of accomplishment with each passing mile – running offers endless joys.

But along with the right shoes and a can-do attitude, there’s another crucial factor to consider in your running journey – hydration.

Nailing your hydration strategy can be the difference between hitting a new personal best or hitting the proverbial wall. In this guide, we dive head-first into the crucial world of hydration for runners.

From the casual jogger to the seasoned marathoner, every runner can benefit from fine-tuning their hydration plan. So, ready to quench your thirst for knowledge? Let’s get started!

What is Hydration?

Hydration refers to the process of absorbing, distributing, and maintaining the right amount of water in your body. It’s crucial for maintaining essential bodily functions such as regulating body temperature, lubricating joints, aiding digestion, and transporting nutrients to cells. For athletes and runners, proper hydration helps enhance performance, maintain energy levels, and facilitate recovery.

Why Hydration Matters

Are you aware of how vital water is for your body and athletic performance? Water isn’t just a thirst quencher, it’s a life force! When you’re running, your body uses water to maintain your body temperature, lubricate your joints, and transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform these tasks at its peak. This leads to fatigue, muscle cramps, dizziness, and other unpleasant experiences. No one wants to hit the wall halfway through a run, right?

Did you know your performance can start to suffer when you lose as little as 2% of your body weight through sweat? According to a study by the American College of Sports Medicine, dehydration of more than 2% of body weight can increase the perception of effort and decrease aerobic performance.

Signs of Dehydration

When you’re caught up in the euphoria of a good run, it can be easy to overlook the signals your body might be sending you. Dehydration, the sneaky culprit, can quietly creep in and potentially sabotage your run. The best defense? Stay alert and recognize the signs early on. So, what are these red flags you should be watching for? 

• Thirst: Yes, it seems obvious, but sometimes we get so caught up in our activities that we ignore this basic bodily signal. Thirst is your body’s gentle nudge saying, “Hey, how about a water break?”
• Dry or Sticky Mouth: Feel like you could film a desert scene in your mouth? It’s your body’s way of telling you that you’re low on fluids.
• Decreased Urine Output or Dark Yellow Urine: Keeping tabs on your pee can provide important clues about your hydration status. Light yellow or clear means you’re good; dark yellow suggests you need to up your water intake.
• Headache: Dehydration can cause headaches due to reduced blood flow to the brain. So, if a throbbing head accompanies your run, it might be time to grab that water bottle.
• Muscle Cramps: Reduced water levels can lead to muscle cramps. Your muscles are working hard when you’re running, so show them some love by staying hydrated!
• Dizziness or Lightheadedness: If you feel like you just got off a roller coaster every time you stand up, it’s not a good sign. Dizziness can be a telltale symptom of dehydration.

These symptoms might be easy to ignore or attribute to other causes. But they’re like the caution signs on a highway – ignore them, and you could be heading for trouble.

Signs of Overhydration

Believe it or not, there is such a thing as drinking too much water, also known as overhydration or water intoxication. Though it’s less common than dehydration among runners, the consequences can be severe. It’s like overfilling your car’s gas tank – it’s not going to give you extra mileage, it’s just going to create a mess.

So, what happens when you overdo it on the H2O? Your kidneys can’t get rid of the excess water, which dilutes the electrolytes in your blood, especially sodium. This condition is known as hyponatremia, and it can be life-threatening.

Here are some signs of overhydration to watch out for:

• Nausea and Vomiting: If your body is overloaded with water, one way it might respond is by trying to get rid of it, leading to nausea or vomiting.
• Headache: Just like dehydration, overhydration can cause headaches due to brain cells swelling from the excess water.
• Confusion, Disorientation, or Dizziness: Electrolyte imbalances due to overhydration can lead to cognitive changes like confusion or disorientation. You might also experience dizziness.
• Puffiness or Swelling: Notice any unusual swelling in your hands, legs, or lips? This could be your body’s response to retaining too much water.
• Seizures: In extreme cases, overhydration can cause seizures due to the rapid decrease in electrolyte concentration in your blood.

Determining Your Hydration Needs

All of us are unique, right? So, it stands to reason that our hydration needs will be too. It’s not a one-size-fits-all situation. Several factors can affect how much fluid you need, including your age, sex, weight, fitness level, and even the climate you’re running in.

Consider Your Individual Factors

Here are some key points to think about when considering your hydration needs:

• Age: As we age, our body water content decreases and our kidneys become less efficient at conserving water. Thus, older adults may need more water.
• Sex: Generally, men tend to require more water than women due to higher muscle mass, which contains more water than fat.
• Weight and Body Composition: Those with more body mass or muscle may require more water. Remember, muscle contains a higher percentage of water than fat.
• Fitness Level: Highly trained athletes may need more water as they can sweat more than those who are less fit.
• Climate: If you’re running in a hot, humid climate, you’ll sweat more and therefore need to drink more. In contrast, in cold climates, you may not sweat as much but you still lose water through respiration.

Sweat Rate and Hydration

Sweat rate is another crucial element in your hydration equation. You might be surprised to learn that sweat rates can vary enormously between individuals, from as little as 0.3 liters per hour to as much as 2.4 liters per hour! A study published in the National Library of Medicine showed that individual sweat rates can vary by up to eight-fold, even under identical environmental conditions and exercise intensity.

So, how do you find out your sweat rate? Here’s a simple method:

• Weigh yourself (in minimal clothing) before and after an hour of exercise.
• Make sure to account for any fluids you consumed during that time.
• For each kilogram of lost weight, you’ve lost approximately one liter of fluid.

Hydration Requirements by Distance

The distance you’re running is another big factor in determining how much you should drink. A sprinter’s hydration plan will look very different from a marathoner’s. Generally, the longer you’re running, the more you’ll need to hydrate.

The Dos of Hydration for Runners

Understanding how to properly hydrate is critical to your running performance and overall health. So, let’s dive into the best practices you should be following.

1. Start Hydrated

One of the key rules of hydration is to start your run well-hydrated. This doesn’t mean chugging a liter of water moments before you hit the pavement – that’s likely to leave you feeling bloated and uncomfortable. Instead, aim for consistent hydration throughout the day.

Some signs that you’re starting your run well-hydrated are:

• Light yellow or clear urine color
• Infrequent feelings of thirst
• Normal bodily functions

Remember, good hydration starts well before you lace up your running shoes. It’s an ongoing process that requires regular attention throughout the day.

2. Hydrate During Your Run

Hydrating during your run is equally important, especially for longer runs. The American Council on Exercise suggests drinking 7-10 ounces of fluid every 10 to 20 minutes during exercise. However, this can vary based on your sweat rate and the conditions you’re running in, as we discussed earlier.

3. Rehydrate Post-Run

Rehydration doesn’t stop once you’ve completed your run; it’s important to continue drinking fluids to replace what you’ve lost. This can help improve recovery and prepare your body for your next run.

Here are a few strategies for effective post-run rehydration:

• Weigh yourself before and after your run. For each pound lost during the run, aim to drink about 16 to 24 ounces of fluid.
• Consider drinking a beverage that contains electrolytes to help speed up the rehydration process.
• Continue drinking fluids even after you’ve replenished your fluid loss. This will help you stay well-hydrated throughout the day.

4. Consider Electrolytes

While water is vital, it’s not the only thing your body needs. Electrolytes – minerals like sodium, potassium, and calcium – play a crucial role in maintaining your body’s fluid balance and should be a part of your hydration plan.

Here are a few healthy sources of electrolytes for runners:

• Sports drinks: These are specially designed to replenish the electrolytes lost in sweat.
• Foods: Many foods are excellent sources of electrolytes, including bananas (potassium), yogurt (calcium), and pretzels (sodium).

The Don’ts of Hydration for Runners

While we’ve discussed the importance of proper hydration, it’s equally crucial to be aware of certain practices that could hamper your performance or, worse, endanger your health.

1. Don’t Rely on Thirst Alone

Although thirst is your body’s instinctive way of signaling the need for water, it’s not always an accurate gauge of hydration levels, particularly during intense activities like running. Often, by the time you experience thirst, your body might be already heading towards dehydration.

That’s why it’s important to stick to a hydration plan based on the factors we’ve previously discussed, such as your sweat rate, the climate, and the distance you’re running. Drinking at regular intervals, rather than waiting to feel thirsty, can help ensure you stay adequately hydrated throughout your run.

2. Don’t Overhydrate

As we’ve learned earlier, there’s such a thing as too much of a good thing when it comes to hydration. Drinking excessive amounts of fluid can lead to hyponatremia, a serious condition caused by low sodium levels in the blood.

While it’s less common than dehydration, hyponatremia can be equally, if not more, dangerous. So, it’s important to strike a balance – hydrate enough to replace lost fluids, but don’t go overboard. Remember, your goal is to maintain fluid balance in your body, and this involves both not losing too much water and not consuming too much.

3. Don’t Forget About Everyday Hydration

While it’s essential to hydrate before, during, and after your run, don’t overlook the importance of staying hydrated throughout the rest of the day. Your body needs water for all its vital functions, not just exercise.

So, how can you improve your daily hydration? Here are a few tips:

• Keep a water bottle with you at all times and refill it regularly.
• Consider consuming hydrating foods, like fruits and vegetables, which can contribute to your daily fluid intake.
• If you’re bored with plain water, try flavoring it with a splash of fruit juice or slices of fresh fruits, like lemon or cucumber.

4. Don’t Neglect Hydration in Cold Weather

Don’t be fooled by the chill. Just because you’re not drenched in sweat doesn’t mean you’re not losing fluids. Cold, dry air can increase your respiratory water loss, and because sweat evaporates more quickly in cold weather, you might not notice how much you’re sweating.

Even in the winter months, it’s important to stick to your hydration plan. Drink before you feel thirsty and make sure to rehydrate post-run.

Hydrating for Special Circumstances

While the guidelines we’ve discussed are generally applicable, there are some special circumstances where you might need to modify your hydration plan.

1. High Altitude Running

Running at high altitudes can impact your hydration needs. The air is thinner and drier, which can lead to increased fluid loss through respiration. Additionally, your body might take some time to adjust to the change in altitude, which could lead to increased urination and, therefore, additional fluid loss.

To stay hydrated while running at high altitudes, consider the following tips:

• Increase your fluid intake. You’ll likely need more fluids to compensate for the increased fluid loss.
• Watch out for signs of dehydration. Due to the cooler and drier air, you might not feel as sweaty as you would at sea level, even though you’re losing fluids.
• Be patient with your body. It might take some time for your body to adapt to the new altitude. Start with shorter runs and gradually increase your distance as your body adjusts.

2. Hot Weather Running

In hot weather, your body sweats more to help cool you down, leading to an increased fluid loss. In extreme heat, you could be at risk of heat stroke, a serious condition that can occur if your body overheats.

Here are some strategies for staying hydrated in high-heat environments:

• Increase your fluid intake, both before and during your run.
• Avoid running during the hottest part of the day. Early morning or late evening runs might be more comfortable and safe.
• Listen to your body. If you start feeling dizzy, faint, or overly fatigued, stop running, find a cool place, and drink fluids.

3. Long Distance Events

Running longer distances, such as marathons and ultramarathons, requires careful hydration planning. During these events, you’ll be losing fluids over several hours, which means you’ll need to be diligent about replacing them.

Here are some hydration considerations for long-distance events:

• Create a hydration plan. Determine when and how much you’ll drink during the race and stick to your plan.
• Be aware of your sweat rate. As we’ve discussed, this can help you determine how much fluid you need to replace.
• Use sports drinks. In addition to providing hydration, they can help replenish lost electrolytes and provide a quick source of energy.

Hydration Myths Busted

There’s a lot of information out there about hydration, but not all of it is accurate. Let’s debunk some common hydration myths.

Myth 1: You Need 8 Glasses of Water a Day

While it’s a handy guideline, it’s not one-size-fits-all. The amount of water you need depends on many factors including your sex, weight, activity level, and climate. Instead of strictly adhering to the 8-glasses rule, listen to your body’s needs and adjust your fluid intake based on the factors we’ve discussed earlier.

Myth 2: Sports Drinks Are Always the Best Choice for Hydration

Sports drinks can indeed be beneficial during prolonged exercise by providing electrolytes and carbohydrates. However, for shorter or less intense workouts, water will generally suffice. Sports drinks can be high in sugar, so it’s important to use them judiciously based on your activity level and the duration of your workout.

Myth 3: If Your Urine Is Clear, You’re Well Hydrated

While urine color can be an indicator of hydration, clear urine isn’t always a sign that you’re well-hydrated. It could also indicate that you’re overhydrated. A pale yellow color is usually a good sign of proper hydration.

Myth 4: Drinking Water Will Help You Lose Weight

Water can aid weight loss in the sense that it helps you feel full, which can prevent overeating. However, water itself doesn’t cause weight loss. It is still essential to maintain a balanced diet and regular exercise.

Myth 5: You Can’t Drink Too Much Water

As discussed earlier, overhydration or hyponatremia can be a serious condition, demonstrating that you can indeed drink too much water.

Debunking these myths is a key part of understanding hydration. But remember, the key to proper hydration is understanding your body’s unique needs and learning to respond appropriately.

Conclusion Thought

Running is a dance between endurance, strength, and strategy, and a prime element of this intricate dance is hydration. From the initial footfall to the final stretch, proper hydration fuels your performance, supports recovery, and enhances overall health.

Whether you’re just starting out or are a seasoned marathoner, the rules of hydration apply equally. Tune in to your body’s needs, adjust to the running environment, and remember that there’s no one-size-fits-all hydration strategy. As you lace up your running shoes for the next run, remember – hydration is not just about quenching thirst, it’s about fueling performance and sustaining your passion. Keep running, keep hydrating, and keep reaching for new milestones.