Hydrating on the run is an extremely important part of running, especially when it’s warm out, but lots of runners choose to drink very little while running. That’s why Patty, April and I chose hydration as our Tuesdays on the Run topic. I’ve learned the hard way that I need liquid on any run over 3-4 miles in the summer, so I carry a water bottle on pretty much every run as soon as it warms up around here. This summer, with all of my longer runs, and the 6 days a week of running, I’ve learned a lot about what works for me. Maybe some of what I do will help you feel better on the run.
- Hydrate before, during, and after. I don’t mean you need to be chugging down water or other liquids. I just mean be aware of whether or not your are drinking. I’ve gone out many mornings this summer without drinking anything but coffee between getting up and the run and I regret it pretty quickly.
- Have a hydration plan for your run. I usually run with a handheld water bottle (my favorite is the Amphipod Hydraform Handheld) Lately though, one bottle is not enough. It’s been hot and humid and my runs are long, so I need to have a refill plan.
- Pay attention to your body (and your thoughts.) Starting to feel like you have a dry mouth is an obvious physical sign. Fantasizing about an ice cold drink is also a good sign you need to find a drink soon.
- Use electrolytes. I’m not going to give you advice for what exactly YOU need as I’m not qualified to do so, but for me, I like to run with Nuun or Gatorade when it’s hot or I’m going far. I can really tell when I don’t have enough (I get nauseous). After a long hot run, I alternate between water and an electrolyte option or take a Salt Stick capsule.
- Practice drinking from a cup on the run or plan to walk through water stops. When I was coaching, my co-coach and I set up a practice water stop and had our runners practice grabbing a drink and drinking it. (After all the races I’ve done, I still get more on me than in me if I run through a water stop, so I generally prefer to walk through them.)
- If you want to avoid a sloshy tummy and frequent need to pee, start drinking small sips earlier, rather than waiting until you are needing to guzzle water. An ounce of prevention…
- Play with what works for you. Everybody has different likes and different sweat rates and different abilities to tolerate products, so it’s a bit of trial and error process. Start the process when your runs are shorter so you don’t end up racing for a bathroom or dehydrated on a long run. (Trust me, I learned this one the hard way.)
- If you are going to drink the ‘ade at a race, make sure you’ve tried that brand.
With my frequent double digit runs and the hot weather here, I’ve been having a hard time staying hydrated this summer. And even with all of the practice I’ve had, I haven’t figured out what I’m going to do for Marine Corps. I do know the water stops are not enough for me, so it’s a question of what I’ll wear or carry.
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Great tips- sometimes I drink coffee in the morning before I run totally slack on water. I can tell pretty quickly that I am not well hydrated! I love using Nuun, especially in the summer.
Lisa @ Running Out Of Wine recently posted…Dreaded Druid Hills 10k 2015 Race Recap
Great tips! I love that you set up a practice water stop– what a fantastic idea! You mentioned that you’re unsure what you will wear or carry yet for MCM– I find that the Nathan Hydration Vests fit a woman’s body a little bit better than CamelBak (even the women’s ones). I hate carrying something, but I know that I’ll regret not having it during a race.
Amanda recently posted…Giveaway & Marathon Training Monday {Week 2}
Hydration is so important, and so many people do it incorrectly–like, they get their margaritas WITHOUT salt. HELLO PEOPLE. But seriously, people should hydrate through the week rather than just the day off–prevent water babies and having to pee terribly. And they should also make sure they are taking in salt throughout the week as well to help that water do good!
Susie @ SuzLyfe recently posted…Prevent Injury and Boredom on Long Runs with Glute Engagement
Great tips! With the summer we’ve had, hydration has been more important than ever! I’m a big fan of the small sips throughout around to keep dehydration at bay. I’m not crazy about Gatorade, except as a last resort during a race. Trying to run and drink is just a disaster for me…I just try to walk quickly once I get my water!
Janelle @ Run With No Regrets recently posted…Philly 10K Race Recap
I found a hydration pack on a groupon deal and LOVE IT!!!!. It helps me stay hydrated throughout my run-just trying to work on not finishing all the water before the run is over-lol!
I always carry water on my run, either belt on handheld. No matter the season or the distance.
I used to try to run through water stops, but then I snorted water up my nose once. And now I will stop to walk and drink. Only a few seconds..
Smitha @ FauxRunner recently posted…10 Tips for Riding in the Rain
I thought for sure you’d make this post about beer….
Wendy@Taking the Long Way Home recently posted…Sole sister virtual run recap
yes yes! hydrate hydrate hydrate! especially in the heat! I also will pour water on the back of my neck to help stay cool.
Nicole @ Fitful Focus recently posted…Dopey Challenge Training Update
I love that you set up a practice water station! What a great idea!
Jessica S recently posted…Tuesday on the Run: Hydration!
I’m a huge fan of water. I know it’s hard for some people to drink a lot, but I’m a guzzler. 🙂
Electrolytes make a huge difference to me when it’s really sweaty weather. If I don’t get them the water just doesn’t seem to stay in.
Char recently posted…My Week – Could Have Been Better But It Could Have Been Worse
I like Nuun, too. I sometimes drink the “energy” one, I think it’s cherry limeade flavor, for a mid afternoon pick me up even when I’m not running. I figure the extra electrolytes can’t hurt!
Jennifer @ Late to the Party recently posted…Tuesdays on the Run: Beach Edition
Great tips! The tip about practicing to drink from a cup is a great one. Even if you’re a race veteran, drinking from a cup is still one of the most difficult things to do if you don’t want to stop running!
Jenn @ RunWithSole recently posted…Boost your hydration with food!
I have never tried salt sticks, thats a great tip! I dol ove Nuun!!
(((makes a note about the sips as she ALWAYS NEEEEDS TO PEE)))
CARLA recently posted…Are you lucky?
I had my first “runner’s dilemma” last Saturday on my long run and I had to stop and walk. It was so hot and I saved my water up for 2 long drinks durning the run…So now i get it. A little at a time. These are great tips! Thanks and maybe I will link up soon!
Barrie recently posted…20 Healthy Dinners & a Month-Long Menu Plan
Oh yea, I totally bonked at MCM last year because I ditched my fuel belt at mile 3 which had Nuun and I can’t do Gatorade, so I took in no electrolytes. Yea, I’ll never do that again!