Not all hydration practices are the same. Preparing for a run requires different fluid amounts compared to working at a desk all day. Our team at NordicTrack has pulled together a few good tips to keep in mind while hydrating for your daily run.
Before Your Run
According to Runner’s World, it is beneficial to drink water or other low-calorie fluids steadily throughout the day to the point where your urine runs clear. A good basis for determining how much water you should be drinking is to drink half of your body-weight in ounces. For example, if you weigh 150lbs you should be drinking around 75 ounces of water per day. Staying hydrated before your run and throughout the day will prevent that dull-headache that comes from running without proper hydration. Buy yourself a nice 32 oz. water bottle, and just keep it with you all day, drinking from it steadily. This will help prepare you for whenever you decide to go for a run. If you will be running for longer than an hour, make sure and drink a sports drink because your body will need the extra carbohydrates and electrolytes.
During Your Run
Matt Fitzgerald, a writer for Competitor.com, and an author of numerous books, recommends drinking 5-12 ounces of water for every 15-20 minutes that you run. While you run you will start to sweat, and if you don’t quickly replenish that water lost then you will soon feel weak and fatigued. As mentioned earlier, if you are running long distances, it is important for you to replenish the carbohydrates and electrolytes your body is losing. Running with the proper hydration will prevent cramps, nausea, and fatigue. Another helpful and seemingly obvious tip to follow is to drink when you feel thirsty. Listen to your body and its needs!
After Your Run
To help you determine how much water you should drink after your workout, step on the scale before and after your run to see how much weight you lost. According to Katie Jeffery, a registered dietitian, for every pound lost, you should drink 24 ounces of water. However, if you have gained weight, this means that you drank too much during your run, and need to drink a little bit less next time.
Your body works hard for you! Make sure and reward it with proper hydration before, during, and after your run. Don’t stress yourself out about the exact number of ounces, but see what changes you notice as you get closer to the appropriate fluid count as you run. Remember, if you’re running more than an hour, a sports drink may be a necessary addition to your routine. Always drink water throughout the day and most importantly, listen to your body.