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Should you drink water when running?

Hydration during running is important for performance and health. Drink water regularly during the day and practice hydrating while on long runs. And don't forget your need for carbohydrates and electrolytes to optimize your hydration and nutrition.

brighamhealthhub.org - Attention Runners: 3 Tips to Stay Hydrated - Brigham Health Hub

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Maintaining hydration as a runner is important for health and performance. Water regulates our body temperature, removes waste, helps brings energy to our cells, and cushions our joints. Adequate hydration can improve recovery, minimize injury and cramping, and maximize performance. When we run, we generate 20 times more heat than when we are at rest. Our bodies cool down by sweating. However, sweating also leads to loss of water and electrolytes, including sodium and potassium. In fact, losing more than two to three percent of our body weight through fluid (3 to 5 pounds for a 150-pound person) can lead to dehydration. When we are dehydrated, we may be tired, get headaches, cramp, and have an increased heart rate. Performance can suffer.

Here are some tips to stay hydrated:

1. Measure your sweat rate

Take your weight before and after a run lasting an hour or more. Replace each pound of body weight lost with 20 to 24 ounces of water. Do this along with eating foods containing carbohydrates and electrolytes, like a peanut butter and jelly sandwich. The carbohydrates will be used to refuel your muscles and the electrolytes for your body’s daily functions. Many factors regulate your sweat rate. These include air temperature, run intensity, body size, gender, duration of the run, and fitness level. For instance, well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves.

2. Drink regularly

Drinking water throughout the day is the best way to replenish fluid losses, as opposed to drinking all at one time.

Sip from a water bottle during the day.

Eat fruit. Fruit is a great source of water, as well as electrolytes and fiber! Thirst is not the best indicator for hydration status. Instead, make sure your urine is clear to light yellow. If it is dark, drink up. Rehydrate before drinking alcohol. Alcohol can be dehydrating and lead to inadequate storage of carbohydrates in your muscles, leading to poor performance and increased risk for injury.

3. Drink water before, during, and after a run

Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water. During a run longer than 1 hour, drink water at regular intervals. This varies according to your sweat rate. Those who sweat more profusely may need 16 ounces every 15 minutes. You’ll also want to consume some carbohydrates and electrolytes along with drinking water. Examples include sports gels and dried fruit. After a run, aim for at least 16 ounces of water with food. Or, if you know your sweat rate, replenish with 20 to 24 ounces per pound lost.

The Bottom Line

Hydration during running is important for performance and health. Drink water regularly during the day and practice hydrating while on long runs. And don’t forget your need for carbohydrates and electrolytes to optimize your hydration and nutrition. All runners are different, so meeting with a registered dietitian can be beneficial to understanding your individual needs.

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How can I run without tired?

Warm Up. Avoid running without a warm-up first. Performing some dynamic stretches and low-intensity aerobic exercise for five to 15 minutes before a run can help to reduce injury risk by warming up your muscles. Factor each warm-up into your training plan to avoid running out of time or coming up with excuses.

nike.com - Here's Exactly How You Can Run Longer Without Getting Tired - Nike

The best way to improve your cardiorespiratory endurance is to run as regularly as you can. How many times a week should you run? You don’t want to run every day because recovery is vital. You need to give your cardio system the chance to adapt as part of your training plan. Endurance is a marker of how long you can sustain exercise. To improve your endurance, you’ve got to push yourself into some long runs. If you’re only sticking to short one-mile runs, your body isn’t placed under any new stress, and it won’t learn to adapt to a higher output. Incorporate at least one long run per week. Test yourself with long distances — it’s okay to take walk breaks! The goal is to try and delay them as much as you can and to lengthen the running period each time, until you can run the distance non-stop. Tip: A helpful way for runners to monitor their tiredness is to take a mental note of the rate of perceived exertion (RPE). The RPE scale is used to self-measure the intensity of your workout. If you have a high heart rate, are short of breath and unable to keep going, you can expect your RPE to be at a nine or 10 (out of 10). This is reflective of high-intensity exercise. When you reach this, try decreasing your speed or walking until your RPE comes back down to a five or six. This type of interval training is an effective way to increase endurance and run for longer during your workout, from start to finish.

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