Your Endurance Lifestyle. Redesigned.

One of the most commonly misunderstood challenges facing runners is that of hydration. Even on an average run on a regular day, the runner needs to think about fluids before, during, and after their workout. Taken to an extreme, over-hydrating within a unique set of circumstances can induce a fatal condition called Hyponatremia (Wikipedia). Drink a lot? Drink too little? What’s a runner to do?

Get The Facts
Our bodies have a baseline core temperature of 98.6 degrees Farenheight (37 degrees Celsius). The body regulates this temperature as you exercise by sweating, as the evaporation has a cooling effect. Depending on the type of workout and the conditions, sweat rates can range significantly. Add pre-existing dehydration and the unsuspecting runner could very well be in for a miserable workout.

While there is a baseline “fluid balance” that your body needs to maintain in order to continue exercising, there is no matching of fluids in to fluids out. At some level of intensity we can only take in so much. This moves hydration strategy within the framework of delaying the inevitable (instead of preventing it).

On top of all of this, for exercise longer than an hour, runners also need to start thinking about replacing carbohydrates (energy stores). Sports drinks and gels add another layer of complexity to the hydration equation.

Have A Plan
You always want to have more fluids than you think you’ll need…better to be safe than sorry (and really thirsty). As you get more experienced, you’ll become an expert and knowing just how much fluid you’ll need for any given workout or run.

I recommend that up to 2 hours prior to their run, athletes begin to hydrate with an eye towards their impending workout. During the run, my athletes drink something about every 15 minutes. If it’s really hot, this will be bumped up to every 10 minutes.

For runs lasting longer than an hour, I usually bring along some sports drink in addition to fluids. A Fuelbelt (www.fuelbelt.com) hydration system is a great way to carry multiple types of fluid in one simple way when running. Remember that as the % of carbs goes up in your drink, your body actually absorbs less fluid…in other words, energy-bearing drinks come at a hydration price. Be sure to drink some extra water with them!

Have A Back Up Plan
In addition to your basic plan it’s important to have a back up. Not everything goes the way it should. You could drop or spill a bottle. Perhaps a wrong turn has you reeling or maybe a previous workout still has you a little fatigued. I personally carry a few extra dollars with me in case I need to stop at a convenience store for some much-needed fluids.

Listen To Your Body
At the end of the day, your body automatically sends you great signals and information regarding your day. It’s how your brain interprets these signals that can get you into trouble. Test things out in training. Be conservative. Don’t ignore warning signs. Dress appropriately. Pace yourself.

How Do You Stay Hydrated on a Run?

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