Hydration..I promise it’s not as confusing as we’ve all been led to believe! If you run, you need to hydrate. If you’re sitting around doing nothing, you need to hydrate. If it’s winter, you need to hydrate. If it’s summer, you need to hydrate. (even more!)
How much water do you need? It’s different for everyone so you’ll have to play around with it a bit. However, the general rule of thumb I tell my athletes is about an hour or so before your race or run, make sure you’ve had at least 16 ounces of water (if you haven’t yet, start drinking!) Then during your run, make sure you’re drinking more, I tend to do at least a few ounces every 30 minutes or so (more when it’s hot and sunny).
If you’re running for roughly 60 minutes, water should be enough for you (unless you’re racing for a PR or it’s extremely hot out). If you’re running longer than an hour, add a drink with electrolytes to go along with water. If you’re new to running and don’t know how much to drink, start keeping an eye on your pee color before you start your run and then after your run. Is it clear? Then you’re good. Is it yellow? Drink more! My favorite way to think about this is with Nathan Sports Hydration promo shown below.
Let me know if you have any questions and always remember to hydrate while running.
Keepin it clear,