A car can’t run without fuel, and the same goes for your body. You won’t be able to run without water. This helps the body in several ways including:

• Bringing energy to the cells
• Regulates your body temperature
• Cushioning for joints
• Removal of waste

Knowing how to hydrate while running is crucial to achieving your goal. More importantly, however, it keeps your body healthy and functioning properly.

If you end up losing more than 3% of your body weight due to fluid loss, this will lead to dehydration. When you are dehydrated, you will experience cramping, headaches, get tired faster, and a huge dip in your performance. And, if the lost fluid isn’t replaced, it can lead to far more dangerous effects on your body.

There is a reason why water is considered to be a life-giver. You need it; especially if you want to perform well in your next race or marathon.

With that, here are some tips on how to hydrate while running.

Best Way to Carry Water While Running

Obviously the first challenge on how to hydrate while running is actually being able to get water or sports drinks. If you are running in a marathon or other organized events, how to stay hydrated while running long distances shouldn’t be a problem since there would be water stations along the route.

But, if you are simply training or doing your own runs, you can’t always expect a store or pop-up stand to be there to hand you a bottle of water when you need it the most. Fortunately, many people have thought about this and provide several solutions.

First off, you can simply run with a bottle in hand. The downside is that you have something in your hand the entire time. It can be uncomfortable especially in long runs.

Some bottle manufacturers offer ergonomic designs that are a bit easier to carry around when you run.

Another idea is to tuck the bottle by your shirt collar behind your neck. It can especially be helpful in the summertime as it helps cool you down as well. But, while it keeps your hands free, it can be a bother as well.

Then, there are specific products designed so you can carry all the water and sports drink you want which includes:

1. Hydration packs – backpack/vests that contain a bladder with a straw so you can have a drink on the go.
2. Running bags – usually are belt bags with space for water bottles. Allows you to keep other items as well.
3. Bottle bags – there are bags designed just for your bottles. They can come in the form of vests, belts, and armbands.

Measuring your Sweat

There are many factors on how much a person sweats during running and this affects how to hydrate while running. So it actually helps to gauge how much fluid you lose when running.

While this may sound quite complicated for water running, measuring how much your body sweats is not that difficult. You don’t need complicated formulas or gadgets. All you need is a weighing scale.

Take note of your weight right before running. After your activity, weigh again. If you’ve lost weight, then it means you have to increase your hydration. If you’ve gained weight, you need to decrease hydration.

Everyone sweats differently depending on fitness level, temperature, and more. So it also pays to listen to your body.

Drinking Regularly

An important thing to remember about how to hydrate while running is not to take everything all at once. Don’t finish that 500ml water bottle in one go. It will make you feel bloated and lead to a decrease in your performance.

Instead, take regular sips of water as you run. Don’t wait to feel thirsty before taking a gulp. Do a sip every now and then.

This also applies to your day to day activities. Take sips of water throughout and not just when you are thirsty. This will help keep your body hydrated at all times and ready to function properly.

When and How to Hydrate While Running

As mentioned earlier, bodes well to take a sip of water even if you don’t feel thirsty as you run. As a general rule, drink 100 to 180ml of water every 20 minutes. Of course, those who sweat more should drink more. You can refer to measuring your sweat for this.

On top of drinking during a run, it is also ideal to take about 400ml of water about two hours before you run. This is best paired with your breakfast or snack if it is a big run. Then you’d want to drink about 180ml 20 minutes before your run.

After your run, take about 400ml of water again in order to recover properly.

By knowing when and how to hydrate while running, before running, and after running, you can make this a more enjoyable experience overall.