Hydration for Distance Runners
When doing any type of strenuous exercise, hydration is key-- and it is especially important for runners. If you properly hydrate before, during, and after your run, your workout will be more enjoyable, and your recovery time will be shorter. The longer that you plan on running for, the more important hydration is to your success. Take these tips to make sure you are at your top performance.
Hydration before running
If you are planning on pushing your limits with a long run, you should start preparing by hydrating a day or two before. You can do this by chugging water or trying different electrolyte drinks for preparation. After sufficiently hydrating for days, a general rule of thumb is that you should be sure to drink at least 15 fl. oz. of water in the hours prior to the run.
It may seem unusual to talk about, but the best way to tell if you are ready to run may be by looking at your urine. If it is too dark, you should continue to drink more water. If it is nearly clear, it's probably a good idea to cut back a bit. Check out this chart to see how your color lines up.
Hydration during the run
Distance runners have a great secret for training: Hide water bottles along your route. Before you set out for the day, take your car or bike through your planned route and leave some water bottles along the way. Whether you hide them in bushes or just set them along the sidewalk, it can be a perfect way to keep yourself going when distance running. Even better, you could have a friend stand at predetermined points along the route to hand out water bottles. Either way, making sure that you have consistent and pre-planned access to water along your route is crucial.
If it's not possible to place water along the way, you will want to carry some sort of water supply with you. Luckily, there are many new gadgets that replace a clunky water bottle. Armbands like the Hydrosleeve allow a runner to have water on their person without carrying it, as do running vests which allow you to drink without stopping.
Staying hydrated after running
Sweating causes you to lose electrolytes, so a healthy and low-sugar sports drink is a great way to get your body back to peak performance. Even better than bottled electrolyte drinks are powders which you can add into your water to multiply the hydration. Check out Liquid I.V. or LMNT for powdered electrolyte multipliers.
Overall, make sure that you stay hydrated and healthy while you are exercising.