9 Tips to Stay Hydrated During Long-Distance Run

Scary but true, an athlete’s body cannot survive without sufficient water. While running long distances, your body needs hydration to avoid getting fatigued. Dehydration affects the overall performance and staying hydrated is very challenging. Here are some suggestions including rules of thumb which many runners follow. 

• Start drinking as early as possible in the day and in small amounts; especially if one of your goals is to increase metabolism and lose weight.
• Usually, it is suggested to drink 7-8 glasses of water in a day but when it comes to training and running as high-intensity workouts, you will need to increase fluid intake.
• Before the run, the rule of thumb is to take a drink the same number of minutes before the run as the run is long.
• During the long run, it is necessary to stay hydrated and runners follow the rule of drinking 4 ounces of fluid every mile.

• Calculating your sweat rate will help you understand your hydration needs better.
• When it comes to running, hydration isn’t limited to water but electrolytes are also given preference due to the presence of minerals.
• The weather also is a determinant in estimating how much you need to stay hydrated. On a hot/humid day, you would definitely need more fluids.
• Limit your caffeine and alcohol intake. It doesn’t mean to give up altogether but watch the intake as both of these lead to dehydration and must be limited to maintain proper hydration.
• Carry your hydration packs/vest or multiple water bottle belt for long runs. These are built in a practical manner keeping in mind the comfort.

The key is to remember to drink and not wait for the signs of dehydration to nudge you to drink. It is challenging but important to stay hydrated before, during and after running a long distance.

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