For a run lasting longer than an hour, consume 0. If you lose more than 2 to 3 percent of body weight during your run, drink 1. RELATED: 5 Ways to Stay Hydrated During a Long Run. Your Fuel Consists of Gels and Chews But No Sports Drinks. Most runners know about sodium, but sweat also contains magnesium and potassium, which play a pivotal role in maintaining fluid balance and muscle function.

A deficiency in either mineral can exacerbate the symptoms of dehydration and cause extreme muscle cramps. A well-balanced diet, rich in fruits, vegetables, grains, and legumes will ensure you get enough of these nutrients. These sources are particularly good choices. Magnesium: Leafy greens, almonds, pumpkin seeds, tofu, flaxseeds, broccoli, lentils Potassium: Bananas, sweet potatoes, beets, tomatoes, oranges, pomegranate juice.

But there were likely warning signs. Even if runners tried to hydrate, they may have ignored the symptoms of dehydration. RELATED: What Dehydration Does to Your Body and How You Can Prevent It. The earliest sign of dehydration may present as dark colored urine or a slight headache.

As dehydration worsens, you may feel extreme thirst, debilitating muscle cramps, fatigue, and sometimes even a decrease in heart rate. As soon as you start to notice these symptoms, table the long run, grab a sports drink, and take small and frequent sips. If you lose more than 2 to 3 percent of body weight during your run, drink mL of fluid for each pound of body weight lost.

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Read the full affiliate disclosure here. Staying hydrated seems like it should be pretty simple—just drink when you're thirsty, right?

Water regulates your body temperature, cushions your joints, aids in digestion, and so much more. When you drink enough fluids , you can maximize your running performance and avoid the yucky side effects of dehydration think: headaches, muscle cramps, and fatigue.

These tips can help you dial in on how much water to drink and when. Keep in mind that all bodies work a little differently, so it may take some trial and error to find the right hydration strategy for you. Exactly how much do you need to drink in a day?

Again, this will depend on numerous factors including your body size, the climate, and the amount that you exercise, but a good place to start is approximately 91 ounces That sounds like a lot and it is!

Milk, juice, and herbal teas count as well as the liquid in foods like fruits, vegetables, soups, and smoothies. And for coffee lovers , recent studies have shown that java can hydrate just as well as water. Aim for ounces of water in the hours leading up to your run.

For longer runs or when the conditions are hot and humid, aim to drink to thirst. It can be helpful to know your sweat rate when calculating how much to drink on a run. To figure out how much water you lose per hour, weigh yourself naked before and after a minute run. For every pound of body weight lost, you can figure you lost 16 ounces of water via sweat.

Aim to replace that amount during and after exercise. For particularly hard or long efforts, aim to drink a few cups of fluids within an hour after the run. Continue to focus on drinking to thirst throughout the day and consider adding electrolytes in the form of sports drinks or powders.

The extra sodium in these products will help your body hang on to some extra fluid. Featured Electrolyte Drink: Force Factor Liquid Labs Energy. This powdered electrolyte drink mix also contains ingredient blends for energy, focus, hydration, and immune health.

Each box of Force Factor includes 20 sticks in Mango Margarita or Fruit Punch flavors. It's also incredibly easy to take along on your run for an extra boost of energy and hydration when mixed with water. Shop Best Hydration Packs. Dehydration is generally defined as a percent or more decrease in body weight due to water loss.

Dehydration can have a number of negative side effects on runners including decreased performance, muscle cramps, headache, and fatigue. At a minimum, follow the guidelines above for daily intake about 91 ounces for women and ounces for men.

A good rule of thumb is to monitor the color of your urine. You want it to be pale yellow. In runners, this is often caused by drinking too much water and not enough sodium. Some of the symptoms of hyponatremia are nausea, fatigue, cramping, vomiting, weakness, sleepiness, and in extreme cases loss of consciousness or death.

For longer runs and races, mix some electrolytes into your water bottle. Shop Best Electrolyte Drinks. Sports drinks are categorized as either hypotonic, isotonic, or hypertonic, depending on how their concentration of electrolytes and carbohydrates compares to that of human blood.

Ultimately, tonicity determines how quickly the bloodstream can absorb fluids, electrolytes, and carbohydrates. Hypotonic drinks have a lower concentration of fluid, sugars a. carbs , and salt than blood. This means they are quickly absorbed by the bloodstream and gut lining and are a great way to rapidly rehydrate.

The one downside to hypotonic drinks is that they are in fact low in carbohydrates, which can aid in performance and recovery. Isotonic drinks have a similar concentration of fluid, sugars, and salt to blood. Most commercially available sports drinks, like Gatorade, are isotonic.

They provide more carbohydrates than hypotonic options, but they take a bit more energy to be absorbed, so fluid and electrolyte uptake is slower. Which option you choose will likely depend on your goals are you trying to rehydrate quickly or recover?

Finally, hypertonic drinks have a higher concentration of fluid, sugars, and salt than blood. These beverages are often used as recovery drinks and are a good way to top off glycogen stores. There are two types of "sports drinks"—those with carbohydrates and those without. Carbohydrates are what give your body energy and the majority of scientific studies show performance improvements when they are consumed during exercise sessions of greater than an hour.

It can be a mix of gels and sports drinks or just sports drinks alone. How to Start Running Running Tips Hydration for Runners Best Running Shoes for Beginners Most Comfortable Running Shoes Best Sports Bras for Running Best Running Jackets Best Budget Treadmills Best Budget Fitness Trackers.

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If you struggle to drink enough water, or even if you're worried about overhydration, consider adding electrolytes to your water in the form of low-sugar energy powders or juice. Or, consider eating fruits rich in both electrolytes and water. For instance, watermelon is almost completely water, as are strawberries and grapefruits.

It's important to prioritize your water and electrolyte intake, whether you want to smash a marathon time or just hit the road for a half-hour. Giving yourself a daily intake goal for everyday hydration is a great place to start.

Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.

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read By Tonya Russell. Down Arrow. Written By. Alternatively, if you are going on an outdoor run, find a water bottle that is easy enough to hold while running and fill beforehand. Drinking plenty of water while running will increase your athletic performance, resulting in making the most out of your session as well as feeling good afterward.

Having a water dispenser in sight in the gym, whilst on a running machine will encourage you to drink more, this is good to remember when picking a treadmill or other machine.

Drinking small amounts of water every 15 minutes will help your body absorb the fluids better, instead of taking large gulps. However, if you are running in a race or marathon, there should be water stops provided along the way.

Keeping hydrated after your run, as well as before and during, is just as important. After a long treadmill run or a marathon, your muscles will be aching in places you never knew existed. At BRITA, sustainability is at the core. When purchasing a BRITA product, you will be contributing to the reduction of plastic waste and helping the environment.

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Feeling overloading with food or water at race-time can result in sluggishness that will sap energy and slow you down. These include age, physical size, and even gender. There are plenty of variables that can impact each individual in specific ways that might not affect anyone else. So always listen to your own body before relying on the suggestions of others.

Never underestimate the value of electrolytes. Because your current level of electrolytes will directly impact your hydration status. In fact, the more you sweat without replenishing your electrolytes , the more quickly you will dehydrate, which can create a dangerous situation if you attempt to push through the discomfort.

The key for most runners is to consume fluids that contain electrolytes or take salt supplements during their race. Salt supplements can make a huge difference in maintaining healthy hydration levels, thus providing you with the energy that your body requires for optimum performance.

As mentioned previously, everyone is different. This includes the way you sweat. Each body has different needs and consumes fluids at different rates, thus you will become dehydrated at a different rate than your fellow competitors.

Keep in mind that this can quickly impact your energy as well as your cognitive health. Believe it or not, drinks that contain caffeine or alcohol will actually contribute to dehydration.

You might think that all fluids help to hydrate the body, but this notion is false. In fact, drinking a cold beer on a super hot day is actually one of the worst things you can do. This will simply accelerate the dehydration process, and could potentially result in a life-threatening situation when conditions are extreme enough.

Another helpful tip is to wear a hydration pack during your run. This will enable you to take small sips during your run rather than gulping larger amounts of water before or after your run.

Ultimately, you need to experiment. Find the right balance that works best for you. Talk to your doctor about your athletic goals and health-related concerns.