You need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you'll reduce the risk of heat stress, maintain normal body function, and maintain performance levels. The general rule is: if you're sweating, you need to be drinking fluids.
If you're doing a short run, say one that lasts 45 minutes or less, you may be able to forgo drinking water while you're out there. But it's never a bad idea to carry water, especially if it's really hot outside and you'll be sweating a lot. Many runners carry and drink water regardless of how long they'll be running.
How Much You Should Drink. The general rule of thumb for fluid consumption during runs is: Take in 4 to 6 ounces of fluid every 20 minutes. Runners running faster than 8-minute miles should drink 6 to 8 ounces every 20 minutes.
Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.
We all know good hydration helps in improved performance during the race. As 10K usually lasts closer to 60 min, the impact of dehydration may not be significant. However, in a half marathon, the time is more than 60 min and hence proper focus must be put on hydration.
Fluids keep your body hydrated; without them your body won't function at its best. If you don't drink enough fluid: Your body temperature and heart rate may rise. When the total amount of water in your body is below the normal level (hypohydration) your body can't properly regulate heat.
Not taking in enough water and electrolytes can lead to dehydration, which can make exercise more difficult, increase fatigue, increase heart rate, cause electrolyte imbalances and difficulties regulating body temperature [3, 4].
Symptoms of overhydrating include weight gain during the race, nausea, confusion, vomiting and headache. "Although this can definitely happen to men, women may be at greater risk because they usually have a smaller body size and don't sweat as much," says Beaver. And don't fall for common overhydration myths.
If your run is 30 minutes or less, drinking a glass or two of water before and after the workout should be fine. For runs longer than half an hour, bring a bottle and sip throughout your run. There are running-specific handheld bottles that fit comfortably like a glove—you likely won't even notice it's there!
Whether you're a serious athlete or simply exercise for recreation, it's important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints.
Many runners know it's important to drink plenty of water during a marathon to keep their bodies hydrated. However, drinking too much water during the course of a 26-mile race can actually kill them. The abundance of water will cause the cells to swell. Most cells can adapt to change, however, the brain cannot.
Drinking water after a workout can help: Prevent muscle cramps. Get this: Muscle mass is about 76% water, so drinking water after exercise can help prevent dehydration. It will also help to prevent cramps and allow muscles to keep contracting normally.
Water, diluted juice and sports drinks are all good fluid replacers. If you've been running for less than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery.
The idea is to replace that sweat as you lose it. “If you're training for longer than an hour, you should be drinking anywhere from 24 to 32 ounces per hour of your run,” says Ryan Maciel, RD, the head performance-nutrition coach at Precision Nutrition. That's about 8 ounces every 15 to 20 minutes.
Convenient Water Carrying Options
Some options are running belts equipped with water bottle holders, lightweight hydration backpacks, and even a collection of hydration vests and packs. These are specifically engineered to hold water, while other backpacks which can hold water bladders aren't run-specific.
Stay Hydrated
The American College of Sports Medicine recommends drinking 5 to 12 ounces of fluids every 15 to 20 minutes during a marathon, although this is often difficult to accomplish and can result in over hydration if your sweat loss is low.
During your runs, cool or cold water is always a good option, especially on runs less than 60 minutes. Sports drinks provide carbohydrates to help delay fatigue and electrolytes to help with fluid balance.
During Running
A few sips of water are probably sufficient for runs under an hour, but once you start running for more than 60-90 minutes, you'll need more fluids, in addition to electrolytes and carbohydrates.
Downing a cool soft drink after a hot workout can feel refreshing. However, according to the latest research, it may cause further dehydration and interfere with kidney function.
This is when your body can take up fluids the most efficiently. The American Council on Exercise suggests drinking 16 to 24 ounces of fluid for every pound of body weight lost after exercise. For example, if you lost 1 pound during your workout you should drink 2 cups of water after your workout.
Alternate drinking water and a sports drink. Drink a sports drink that has both carbs and electrolytes like Maurten, Gnarley Fuel2o, or Skratch. Use an energy gel like Huma Gel+ that has both electrolytes and carbs. Use an energy gel with water and take salt tablets or salt chews with water in between gels.
Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration. Before and during your run, rehydration should be your main priority.
Another item to think about during your training is how to monitor your hydration. One of the easiest ways to monitor hydration before and after a run is to check your urine color. If your urine is a straw or lemonade color, you're in good shape. But if it's darker yellow — an apple juice color — you're dehydrated.
If you are planning to go for a long run, avoid the consumption of energy drinks. Most energy drinks are loaded with sugars and some even contain caffeine, which can create an urgency to urinate. Excessive caffeine consumption also causes the heart rate to pump up and augments the runner's stress levels.