Stay Hydrated for Summer Runs

Dehydration causes your blood volume to drop, which lowers your body’s ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands. Here’s how you can apply some of these strategies to your own hydration plan and run your best. Find out what to drink, how much to drink, and when to drink it from this great article by…

Pre-Hydrate. Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices. Didn’t plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

Drink Cold Drinks Before Longer Runs. Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. Runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. A cold drink lowers body temperature and perceives effort, allowing you to exercise longer.

Drink On A Schedule. Drinking smaller amounts at regular intervals can help you absorb fluid more effectively and avoid stomach sloshing. Note your thirst during your runs, and write down how often and how much you drink. Set your watch to beep every 15 minutes as a reminder to consider your thirst.

Take Just A Sip. For shorter runs (under 1 hour) when you want the benefits of a sports drink minus the extra calories, swishing just might do the trick. Tip: split a sports drink into 2 bottles or pour half into a thermos and mix half and half with water to dilute it. It ends up tasting more like flavored water and not a sugary, syrupy sports drink. Plus, you are doubling the usage of one drink ;)

Your midrun fluid needs depend on how long you’re going

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 postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

Above information taken from a great article from  See full article: 4 Key Hydration Tips for Runners

What to Drink

Overwhelmed by hydration choices? Don’t know what to drink when?
See’s “What to Drink When” article.

Drink Water

  • Throughout the day to stay hydrated
  • On 30 minute runs

Enhanced Waters

  • Throughout the day to stay hydrated
  • On 30 minute runs
  • When you’re bored with plain water

Sports Drinks

  • On runs over 30 minutes
  • When you’re bored with plain water

Endurance Sports Drinks

  • On runs lasting 2-3+ hours
  • If you sweat a lot and get cramps while running

Energy Drinks

  • Before a run if you’re looking to boost alertness, not hydrate

Recovery Drinks

  • Before or After a long run if you don’t feel like eating

Juice or Soda

  • Before or After any run
  • Check fruit drinks for 100% real fruit juice

Oxygenated Water

  • Don’t. There’s been nothing proven that oxygenated water does any good for anyone.