Proper Hydratation While Running

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Proper Hydration While Running


Staying well hydrated is highly important, especially when you are running. As it can help boost your overall performance by offering your body some added support. When you drink water you will instantly feel energy, and endurance; along with a great decrease in your recovery time. To help you stay on course, and understand the importance of proper hydration while running we are offering you an insight on how much water you should drink, tips to stay hydrated, and the risks of dehydration and overhydration.

How Much Water Should You Drink?

The amount of water you must drink depends on how long you are running, and how much you sweat. To help you make a well-educated guess we are offering you some basics based on a 45-minute run:

  • To pre-hydrate yourself drink 17 to 20 fl. Oz. approximately an hour or two before you run.
  • While you are running, after 20 minutes, drink approximately 5 fl. Oz. of water.
  • Once you have completed your run, you should drink 16 to 24 fl. Oz. for every pound you have lost. This will help normalize your body’s fluid intake and set recovery mood in the process.

Tips To Help You Stay Hydrated:

  • Planning Your Route: By planning your route ahead of time you can easily carry the perfect amount of water you need. This way you won’t have to deal with the weight of the water holding you back, or risk the chance of overhydrating yourself.
  • Setting Timers: Setting timers is a quick and easy way to ensure that you indulge in a sip or two of water when running. This way you won’t lose track of time or be constantly distracted during your run. Most runners keep their phones on them to listen to music, so simply set the timer before you start running.
  • Water Bottle: There are many water bottles in the market that carry all that you are looking for. While some offer a larger capacity, others offer a lightweight body. Allowing you the ability to pick a water bottle that matches your needs.
  • Sports Drink: During your running sessions you lose a great deal of electrolytes, and losing too many on a daily basis can impact your performance. To ensure that you are on the right track and your body has the perfect balance of sodium, potassium, calcium, and magnesium; you must indulge in a sports drink. 


Most cases of dehydration occur when you lose a great deal of body fluids. This happens mostly due to excessive sweating. Mostly when you lose more than you have taken in, which is why you must refuel your body when you have reached a certain point. As when you start feeling thirsty you have already reached the point of dehydration, and the body will keep working in the same direction. These early signs of dehydration include dry mouth, thirst, and decrease in energy. While serious symptoms of dehydration are headaches, cramps, nausea, dark urine, and decrease in performance.


The only way to prevent overhydration is by keeping track of the water your drink. Which is why you should stick to drinking a maximun of 10 fl. Oz. every 20 minutes depending on how much you sweat. Never drink more water than you sweat, and if you gain weight during a run, then you are drinking too much water.

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