Because your current level of electrolytes will directly impact your hydration status. In fact, the more you sweat without replenishing your electrolytes , the more quickly you will dehydrate, which can create a dangerous situation if you attempt to push through the discomfort.

The key for most runners is to consume fluids that contain electrolytes or take salt supplements during their race. Salt supplements can make a huge difference in maintaining healthy hydration levels, thus providing you with the energy that your body requires for optimum performance.

As mentioned previously, everyone is different. This includes the way you sweat. Each body has different needs and consumes fluids at different rates, thus you will become dehydrated at a different rate than your fellow competitors. Keep in mind that this can quickly impact your energy as well as your cognitive health.

Believe it or not, drinks that contain caffeine or alcohol will actually contribute to dehydration. You might think that all fluids help to hydrate the body, but this notion is false. In fact, drinking a cold beer on a super hot day is actually one of the worst things you can do.

This will simply accelerate the dehydration process, and could potentially result in a life-threatening situation when conditions are extreme enough. Another helpful tip is to wear a hydration pack during your run. This will enable you to take small sips during your run rather than gulping larger amounts of water before or after your run.

Ultimately, you need to experiment. Find the right balance that works best for you. Talk to your doctor about your athletic goals and health-related concerns.

The more information you have, the easier it will be to put together a running plan that will keep you properly hydrated and performing at your highest level. And finally, be careful to not overhydrate.

Drinking too much water can significantly slow you down during your run, and can also wash away electrolytes and minerals that are crucial for keeping your body operating efficiently. Long-distance running can take a huge physical toll on your body.

Fortunately, these tips for staying hydrated can help maximize your performance when it matters most. Click here for a pace calculator that will help you track your performance during your next big run. This article was written by the editorial staff of the Canaan Valley Running Company and Robby McClung.

Robby is the founder of the Canaan Valley Running Company. You can read more in the about section of the website on Robby and the Canaan Valley Running Company. Home Races Canaan Valley Half Marathon, 10K, and 5K — April , Canaan Valley Trail Run — June 22, Moonlight on the Falls Marathon — August , Virtual Races About Blog Pace Calculator Store Contact Menu.

Start Hydrating Early One of the keys to staying hydrated is to start drinking water as early in the day as possible. Drink Water Before Every Meal Here is another useful tip for water management before a long-distance run. A smiling runner grabbing a cup of water at one of the water stops during the Inaugural Canaan Valley Half Marathon.

Consume Plenty of Electrolytes Never underestimate the value of electrolytes. Keep in Mind that Everyone Sweats Differently As mentioned previously, everyone is different. Take Small Sips From a Hydration Pack Another helpful tip is to wear a hydration pack during your run.

Do you run with a water bottle, or do you power through without? No matter which kind of runner you are, or if you're a little of both, it's always important to know the importance of hydration. Learn how to make sure your body has the liquid fuel it needs to keep moving. Trying to run while severely dehydrated can feel like running through quicksand.

It's not a pleasant feeling not to mention counterproductive. A lack of hydration can mean slower mile times, but more importantly, it can be dangerous to your health. Instead of allowing yourself to get to that point, though, it's time to figure out exactly what your body's needs are when it comes to H2O.

For starters, what's actually considered dehydration? The Mayo Clinic explains dehydration as when your body has lost more water than it has taken in. Not only do you lose water when you sweat and urinate, but you also lose electrolytes , which can cause muscle cramps and tissue damage.

Without water, your body can't properly get rid of waste. It's easy to dehydrate in the hotter months, but you can't ignore the importance of hydration in the winter , either.

Since it's hard to feel overly thirsty in the cold, we may not think to consume as much as we should prior to running. Some of the first signs of dehydration are dry mouth and thirst, followed by dizziness, fatigue, and dark urine.

However, even if you're only feeling a little thirsty at the start of your run, surprise — you're already dehydrated. That's because hydration starts before you hit the road. Drinking enough water should be an everyday healthy habit, not just a way to prep before a race or long run.

A good measure for a non-athlete, as noted by the Mayo Clinic is about From there, go by thirst level. In the summertime, that may look like an additional 12 ounces per half-hour of activity.

Keep in mind that trying to cram all of your water in right before your run can have adverse effects, just like running thirsty can.

While overhydration is rare, it can happen. If you can't seem to cool down or quench your thirst, it's possible to take in too much water and dilute your electrolytes. This can result in a condition called hyponatremia , where your levels of sodium drop dangerously low.

The symptoms are similar to dehydration: dizziness, nausea, and muscle cramps. If you struggle to drink enough water, or even if you're worried about overhydration, consider adding electrolytes to your water in the form of low-sugar energy powders or juice.

Or, consider eating fruits rich in both electrolytes and water.

Like its hard-molded cousin, this option comes with a strap to secure the flask to the hand as well as a small pocket. Fitletic Hydra 12 Hydration Belt Amazon. Waist belts come equipped with holsters to carry bottles.

Some are located on the lower back to carry a single, larger bottle, while others hold multiple smaller bottles often the same ones used in handheld hydration setups around the waist.

For very long runs, especially those without easy access to water sources, a hydration backpack is an excellent option. These packs come equipped with a water bladder made of flexible polyurethane that can carry one to three liters of water—the Duro 15 comes with a 2.

Camelbak Circuit Run Vest with Crux 1. Like a backpack, a hydration vest allows a runner to carry more water than a handheld. However, a vest is more likely to carry the weight on the front of the body, in soft flasks held on the chest though some vests use a water bladder on the back, like a backpack.

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Aim to intake about mg of sodium an hour of exercise. The sports drinks will have those electrolytes as well. Aim to drink 2 to 5 ounces of fluid every 10 minutes or every mile. Continue to take in mg of sodium an hour of running and ounces of fluid every ten minutes.

If your effort is intense, you may need more but your stomach may not be able to handle it. Salt tablets like SI Caps can come in handy during this time. After your runs, intake recovery drinks or electrolyte drinks to make up the the weight you lost—about 16 ounces per pound plus water.

You can also stick with water and eat salty foods including pizza and chips. Add salt or take electrolyte tablets. Related: The Scientific Benefits of the Long Run. Remember your needs will vary based on variables such as weather, altitude, and workout intensity. Related: Is it Harder to Run in Humid Conditions?

Drink an electrolyte drink before your run. And, then keep it up, especially for runs lasting longer than an hour. Sip on a sports drink throughout. Ideally, you will be drinking up to 16 ounces an hour during your run. You want to take in about electrolytes an hour.

So do the math before your training run or race:. How many electrolytes are in your energy gels? How many are in your sports drink?

Do you need to supplement with salt tabs? Experiment with what combination works best for you during your training. Bear in mind that while you will want to aim to hit mg an hour of sodium—you may need a bit or less. Be sure to weigh yourself before and after your runs to get an idea of what your hydration and electrolyte needs are.

This will help you figure out how many bottles and how many milligrams of salt you need per hour of running. This will also help you rehydrate appropriately, helping you recover faster from your runs. So, when you get in the door. Weigh yourself and then start drinking! Think about how you will carry your hydration on your training runs and during race day.

Some people like hydration packs or hydration vests. Others prefer to carry two handheld water bottles. I stash my bottles along my running route. This is because I do not like carrying things—especially when running at an intense effort.

You can over-hydrate and have too many electrolytes. Overhydrating can be deadly. And having too many electrolytes can wreak havoc your stomach. So, if you take salt tabs, for example, drink water with them! Thus, nailing your hydration for running may be a performance-enhancer but it can also be a lifesaver!

If you want the best electrolyte drinks for runners, check out this list! I hope these hydration for runners tips helps you stay safe AND improve your running performance. If you want guidance with your training while running pregnant or postpartum, check out my run coaching services. Also, be sure to check out my free training plans:.

Save my name, email, and website in this browser for the next time I comment. Download my FREE FULL MONTH of strength workouts for runners! Looking for a free running plan? Email me at [email protected]. About Get on the List! Hydration is essential for the health and performance of runners.

Related: How I Fueled by Marathon Along with water, you need electrolytes. Factors affecting hydration How much water and electrolytes runners need can vary widely from runner to runner and run to run. Hydration needs are affected by factors such as : Air temperature Humidity Run duration Run intensity Sweat rate Altitude Fitness level Genetics, and Clothing However, there are general rules of thumb for proper hydration.

Related: The 6 Best Energy Gels for Runners Table of contents Factors affecting hydration How much water should I drink while running in the heat? How do you carry fluids for running long distances? Can you drink too much water?

What are electrolytes? How many electrolytes should I drink while running? Can you have too many electrolytes? So, how can I tell how many electrolytes do I need? Hydration Guide for Runners How can I tell if I am getting enough electrolytes or fluids while running?