Being well hydrated is extremely important for runners because it helps transport nutrients and electrolytes your body needs for energy to support you while running, it keeps your body temperature regulated, and it keeps your joints lubricated. I think we often take for granted how hard our bodies work for us when we run and it’s easy to forget the little things we can do to support them. Read on to learn about 5 mistakes runners make with hydration and how you can avoid these.

Mistake #1: Failing to Hydrate Properly While Running

A good rule of thumb is for runs lasting longer than 45- 60 minutes you should either carry water or sports drink with you or have a place you can stop for a quick sip. You don’t need a lot of water, 4-8 ounces every 20 minutes should be plenty to keep you hydrated.

Mistake #2:  Not Drinking Enough After Running

You might not feel thirsty or you may be in a hurry to get ready for work, but don’t skip this! Drink at least 16 ounces of water or electrolyte enhanced recovery drink once you are finished running. I know, I’m busy too, so I have my drink made and waiting for me to grab as soon as I’m done. This way I can sip on it while getting ready for work. 

Mistake #3 Not Drinking Enough Throughout the Day

While the first two may seem obvious, this one is where so many of us mess up. You need to be sipping on water throughout the day. You should be drinking half your body weight in water every day. So if you weigh 140 pounds, you need to drink at least 70 oz. This does not include the amount you drink during or after your workout. This also does not include tea, coffee, sodas or alcohol. Caffeinated beverages and alcohol work as a diuretic and will not help keep your body hydrated. If you drink 16 oz of one of these you will need to drink 20 ounces of water to offset it. 

Here are a few of tips:

1. Don’t use thirst as a gauge. You may not feel thirsty, but if you wait until you are thirsty you then you are probably already a bit dehydrated.
2. When you feel hungry during the day and its not meal time, try drinking 8 oz of water. Often times your body is not really hungry but its thirsty instead.
3. If you have trouble drinking enough water, set a reminder on your phone for every hour for 8-10 hours each day. When it goes off drink 8-10 oz of water and you will easily meet your body’s water requirement.

Mistake # 4:  Not Drinking in Cooler or Cold Weather

Way too many runners think that because the weather is cooler they don’t need to drink during their workouts. Not true! You may not need as much water, but your body still needs water to help transport electrolytes and nutrients for energy. Just because you are not sweating as much and you are not hot doesn’t mean you aren’t at risk of dehydration.

Mistake # 5: Drinking Too Much Water

Too much water may actually flush out those important nutrients and electrolytes. This happened to me at the Chicago Marathon in 2003. I drank water at each stop. By mile 20 I quit sweating. During the remaining 10K, I became disoriented and could barely stay upright. Fortunately, my friend recognized the danger signs. She had me consume foods and drinks to help my body make the energy it needed to get me to the med tent at the finish line. Scary!! In longer efforts consider alternating water and sports drinks or mix up a my DIY Recovery Drink and carry it in your water bottle instead of water. 

Signs of Dehydration

• Fatigue or sleepiness
• Disorientation of confusion
• Headaches
• Muscle spams or cramps
• Lack of sweating
• Urine that is dark orange or brown

Additional Resources

Here are some other blog posts I have written on hydration, electrolytes, and acclimating to running in the heat. Be sure to download a copy of my DIY Recovery Drink Recipe as well.

• Electrolytes: How to Keep Them Balanced
• How Much Fluid Do You Really Need to Beat the Heat?
• 5 Reasons to Acclimate to Running in the Heat
• 5 Tips to Acclimate to Running in the Heat
• Beverly’s DIY Recovery Drink

If you found this post helpful, please share it with your friends on social media. Got tips for staying hydrated? Leave them in the comments below or share your story about a time when you didn’t stay hydrated enough.