If you’re someone who is concerned with running hydration, congratulations.
You’re in the top 5% of the total population, because you’re concern with your health
Sweating is a natural part of running, and hydration helps you regain the fluid that you lose via sweating.
In this article, I want to share my experience of running in different environments and talk about how I stayed hydrated in those different environments.
Let’s get into it.
MY EXPERIENCE
I have been running for 2 years in different environmental conditions.
During excessive heat or summer time, hydration exceeds 10 ounces every two hours.
Using a water bottle and taking little sips helps maintain my fluid balance and helps me run longer.
During the winter, drinking water during running was not as much in demand.
At that time, drinking before and after the running session helped stay hydrated.
BEFORE, DURING, AND AFTER HYDRATION STRATEGY
To stay hydrated, try to drink before, during, and after a running session.
Before running, drink 16-20 ounces (473-531 ml).
During the run, take sips of water, normally around 4-8 ounces (118-237ml).
After the running session, drink more than before and during running.
Try to drink 16-20 ounces (473-710ml) after running.
TIPS TO STAY HYDRATED WHILE RUNNING
- TIP 1: Carry Water
Carry water with you.
It could be a small recycled bottle.
Carry this water during running.
Make sure that the water bottle is not too heavy.
Try to carry a bottle that can hold 4-8 ounces (118-237ml) so that during running, you drink in moderation.
- TIP 2: Monitor Fluid Loss
Monitor how much fluid you lose during and after running.
It is essential to stay hydrated according to the loss of your fluid.
It helps keep your body in fluid balance and keeps you energetic.
- TIP 3: Pay Attention To Your Thirst
People are different, as we all have different bodies and genes.
Focus on when you’re thirstier.
Most people feel thirstier after running.
It could be different for you.
The key is to pay attention to your thirst and listen to your body.
FINAL THOUGHT
Before running, analyze your environment. Wear environmentally-friendly clothes and shoes.
It will help keep your sweating rate in balance with the environment
Allowing you to run longer miles with minimal requirements for hydration.