Staying Hydrated During Your Runs
Here are some tips & tricks for staying hydrated from our coaches!
As temperatures are starting to rise, and miles are increasing in training, let's talk hydration!
Hydration - Runners know it's important to stay hydrated to run their best, especially in the summer. "Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine.
It's important to pre-hydrate your body BEFORE you go on a run - 8 to 16 ounces two hours before is ideal. Water and sports drinks are a good choice, but iced coffee and tea are also okay. Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.
Go COLD drinks for longer runs.
WHY: In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
WHY: In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
DRINK UP: Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route if needed.
ONE HOUR OR LESS Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload
OVER FOUR HOURS Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
POSTRUN Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes post run. Usually, eight to 24 ounces is fine, but it varies based on running conditions.
Coaches Penny & Shannon
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