When you look around at the beginning of any significant running event, you will immediately find numerous runners holding water bottles, indicating their recognition of the crucial role of proper hydration.
Effective running hydration goes beyond simply drinking two liters of water in the morning before a race. Making sure you consume the appropriate amount of fluids can greatly impact your performance and overall running experience.
What happens when you’re dehydrated on a run
Different effects will occur during your runs depending on the degree of dehydration. However, one thing is certain: inadequate fluid intake will result in unfavorable consequences.
Performance suffers
Even a slight dehydration of 1% can have a negative impact on the body. When dehydration reaches 4%, it can hinder your ability to perform muscular work. Once dehydration reaches 5%, there is a potential reduction in performance by 30%. This reduction in performance could be the deciding factor between completing a 10k race in 45 minutes or finishing in just under an hour.
Decision making is impaired
Studies have demonstrated that a mere 2% dehydration can have an effect on cognitive abilities. This poses a significant issue when it comes to tasks such as determining pace, making wise decisions regarding fuel consumption, or recognizing the appropriate time to wear a jacket in ultra races.
Form can become ragged
Motor coordination is greatly affected by dehydration. It becomes more difficult to maintain perfect running form when you are lacking proper hydration.
Perception of effort rises
When you experience dehydration, the volume of your blood decreases, causing your heart to exert more effort. Consequently, your heart rate, metabolic rate, and breathing rate may all elevate. As a result, your brain will inform you of these changes, creating a perception that running at your usual speeds is significantly more challenging.
The grumpiness descends
Our mood is also impacted by hydration levels. Several studies demonstrate a correlation linking hydration with anxiety, depression, and emotional well-being. This is why you may experience a sudden shift towards negativity while running, which could indicate the necessity of replenishing fluids.
More serious risks
At a 5% level, heat exhaustion poses a threat, while at a 7% level, you might experience hallucinations. When the level reaches 10%, you enter perilous territory where the chances of circulatory collapse, heat stroke, and more severe conditions increase.
Types of hydration drinks for runners
Due to the abundance of drinks catered specifically for runners, all claiming to improve performance, it can be perplexing to determine which ones are the optimal hydration beverages for runners, especially considering that certain sports drinks also offer energy.
The text can be rephrased as follows, maintaining the same meaning: In terms of their concentration compared to the human body, or tonicity as its technical name, running drinks can be categorized into three types.
Understanding the tonicity of a drink is essential for determining the quantity of carbohydrates, electrolytes, and fluids that are assimilated into your bloodstream, as well as the rate at which they are absorbed. This knowledge plays a vital role in determining the appropriate utilization and timing of the drink.
There are three types of sports drinks that are commonly seen.
- Hypotonic – which has a lower concentration of fluid, sugars and salt than blood
- Isotonic – which has a similar concentration of fluid, sugars and salt to blood
- Hypertonic – which has a higher concentration of fluid, sugars and salt than blood
Tips for runners to stay hydrated during their runs.
Water is essential for all forms of life on Earth. It is crucial for maintaining various bodily functions and overall health. Water is also important for the environment, as it supports ecosystems and helps in the distribution of nutrients. Additionally, water plays a vital role in various industries and agriculture, serving as a source of power and irrigation. Overall, water is a fundamental resource that is necessary for the survival and well-being of living organisms and the planet as a whole.
Neat H2O has everything you need for runs up to 60 minutes, with the exception of the hottest conditions.
1. Powders used for electrolytes.
These are the best options for day-to-day hydration and post-run fluid replacement, especially in hotter conditions, higher intensity sessions, and longer runs where rapid hydration is crucial.
2. The topic being discussed is energy drinks.
Energy drinks, which are typically isotonic or hypertonic, are intended to provide carbohydrates. This implies that they are not particularly effective for rapid hydration, but rather they are more beneficial for increasing energy levels. Nevertheless, they can assist in fluid intake when included as part of your fueling mixture.
Consume small amounts of drink frequently.
During your run, aim to drink 2-3 mouthfuls of water or an electrolyte drink every 10-15 minutes.
Ensure you remain adequately hydrated on a daily basis.
If you can begin a run with a well-hydrated state, you are already achieving success.
5. Avoid excessive drinking.
Excessive consumption of alcohol can significantly decrease sodium levels in the bloodstream, resulting in symptoms such as bloating, nausea, and in severe situations, seizures or even fatality.
Substitute the missing salts.
By utilizing electrolyte drinks regularly, including during runs and in daily life, you are replenishing the sodium and lost electrolytes in your body. This practice not only promotes overall health but also serves to ensure the equilibrium of your body’s fluids, thereby aiding in the prevention of hyponatremia during your runs.
1. Take a sip and observe. 2. Sample it and witness. 3. Taste it and observe the outcome. 4. Drink a small amount and discover for yourself. 5. Try it out and assess the results. 6. Take a sip and gauge the effects.
It is important to experiment with various hydration methods during training to avoid suffering from dehydration or stomach pain on race day. The process of trial and error is crucial in determining the most suitable option.
8. Drink to Thirst
In order to stay hydrated, it is important to drink an adequate amount of water. Some individuals adhere to the notion that you should consume fluids when your body indicates that you are thirsty. The idea of drinking in response to thirst is straightforward – you drink when you experience the sensation of thirst. Additionally, when engaging in physical activity, it is crucial to consume sufficient water both prior to and during the exercise.
According to Randy Accetta, PhD, director of coaching education at the Road Runners Club of America, my approach involves ensuring I am adequately hydrated throughout the day. Specifically, this entails consuming 4 to 8 ounces of water one hour before a run, followed by an additional 4 to 8 ounces for every hour of running.
9. Make Sure to Prehydrate
Remaining properly hydrated is crucial when running. However, ensuring you consume an adequate amount of liquid prior to your run is equally essential to maintain optimal functioning of your body. Studies indicate that approximately 32% to 56% of athletes might suffer from dehydration prior to engaging in physical activity.
The process of prehydration begins the night before. Before going to bed, you should consume 500 milliliters of water or sports drink. Once you wake up, it is recommended to drink an additional 500 milliliters of water or sports drink. Subsequently, drink another 400 to 600 milliliters of water or sports drink approximately 20 to 30 minutes prior to engaging in physical activity.
According to Stephanie Hnatiuk, a nutritionist specializing in performance, personal training, running coaching, and the owner of Stephanie Hnatiuk Performance Nutrition, it is crucial to prehydrate before engaging in physical activity in order to prevent dehydration, regulate body temperature, lubricate joints, transport nutrients and oxygen to cells, and maintain proper organ functionality.
According to her, this concept is particularly crucial for longer runs. Your sweat loss rate while running will exceed the amount you can reasonably drink.
10. Carry Water
It is recommended to bring a water bottle during your run as it acts as a reminder to take sips and is beneficial. According to Hnatiuk, it is preferable to take sips while running rather than consuming large quantities at once. This not only helps maintain hydration but also provides ease to your digestive system.
Rebecca Fallihee, LDN, CNS, a licensed dietitian Nutritionist and board-certified clinical nutritionist specializing in endurance sports nutrition and primarily running, as well as digestive health, advises that it is advisable to carry 12 to 16 ounces of water for runs lasting 60 to 90 minutes for most individuals and conditions. For longer runs exceeding 90 minutes, she suggests adding potential fuel or hydration containing electrolytes (mainly salt) and a small amount of carbohydrates.
11. Drink at Consistent Intervals
Forgetting to drink water can happen when you’re focused on running. To make sure you stay on track with your water intake, there are strategies you can use. If you plan on running for more than 60 to 90 minutes, it’s important to include electrolytes and carbohydrates in your run to maximize your hydration.
To maintain the same meaning while thinking step by step, the text could be rephrased as follows: – Consume a carbohydrate-electrolyte solution of 30 to 60 grams of carbs, with a concentration of 6% to 8%, in amounts of 6 to 12 fluid ounces every 10 to 15 minutes during the entire run. – Every hour, make sure to consume 300 to 600 milligrams of sodium or 1.7 to 2.9 grams of salt.
Landrum suggests setting a timer or using your mileage as a cue to drink every 15 minutes or take a sip after every mile.
A study discovered that participants who created a hydration plan were more inclined to adhere to it and consumed a higher quantity of fluids compared to those who did not create a plan.
12. Utilize Beverages With Electrolytes and Sodium
In order to stay hydrated, it is important to consume water along with beverages that contain electrolytes.
Kimberly Gomer, MS, RD, LD/N, who is a registered dietitian and director of nutrition, states that ensuring the runner is hydrated and has sufficient electrolytes is crucial before, during, and after a run.
If a person sweats, they lose fluids and electrolytes, and it is crucial to replenish them. She explains that if a runner is not hydrated or is sweating heavily but lacks sufficient electrolytes such as sodium, potassium, and magnesium lost through sweating, they may encounter symptoms like cramping, nausea, dizziness, and fatigue.
Accetta suggests that on hotter and more humid days, it is especially important to drink hydrating beverages that contain electrolytes and sodium for runs that are longer than 90 minutes.
13. Time Your Eating
In the same way that it is crucial to discover methods for staying hydrated, it is equally crucial to guarantee that you consume enough fuel.
Landrum advises to anticipate hunger rather than waiting for it to strike. One effective strategy is to consume 100 calories of a simple carbohydrate or energy source of your choice every 30 minutes to maintain optimal fuel levels. When it comes to pre-run or mid-run nourishment, there are numerous convenient options available in the form of these approved dietary supplements specifically designed for runners, as recommended by dieticians.
The amount you need to eat in order to keep your body energized depends on the length of your run. Fallihee recommends consuming 30 grams of carbohydrates per hour for runs that are less than 2 hours. If you run for more than 2 hours, consuming 60 to 90 grams of carbohydrates per hour (or possibly even more) will help with quicker recovery.
14. Eat Based on Intensity
If you want to understand which type of food, either carbohydrates or fat, you should consume, you need to consider the intensity and duration of your workout or run. This is because the body’s response to food is influenced by the level of intensity exerted during the exercise.
Fallihee states that as the intensity of running increases, the body’s requirement for simple carbohydrates also increases, as these carbohydrates serve as the primary source of energy. It is advised to consume a meal that contains 2 to 3 grams of carbohydrate per kilogram of body weight within the 3 to 4 hours before engaging in long or high intensity workouts.
If you exercise for 2 to 3 hours per day five to six times per week, you should consume 5 to 8 grams of carbohydrates per kilogram of body weight per day or 250 to 1,000 grams of carbohydrates per day for a 50 to 150 kilogram weight athlete. For a 3 to 6 hour workout per day, the recommended carbohydrate intake would need to be increased to 8 to 10 grams per kilogram of weight per day for 5 to 6 times per week.
According to her, the body primarily utilizes fat as fuel during longer events with lower intensity. However, runs performed at moderate and higher intensities necessitate carbohydrates as the primary source of fuel.
Fallihee explains that the athlete’s level of adaptation and efficiency in utilizing either fat or carbohydrates can vary depending on their training approach.
