A Water Bottle is a Runner’s Best Friend
How adequate hydration is vital for your runs and health
Probably the worst runs I’ve been on are the ones where I failed to drink enough fluids. Drinking water is a necessity of human life, and the right or wrong amount can either make or break your exercise routines. One of the things I didn’t learn right away is how much water you should bring on a run, and how important it is for not just for your performance, but your overall health.
Drinking proper amounts of water before, during, and after your runs will reduce your risks of dehydration, allow for more exceptional running performance, and be a positive boost to your overall health. Staying hydrated throughout the day also affects your energy levels and brain functions.
It is such a simple and essential component, yet many first time runners may not know why it is so crucial and how much water they should be drinking. Let’s break down the importance of water and how you can implement the proper fluid intakes to be running and performing at your best.
Why water is so critical
During any intense and calorie-burning exercise, you’re going to want water by your side. Regardless of how much sports drinks, juice, or shakes you make — water should be first and foremost. Think of water as that friend that always has your back no matter what.
Without adequate hydration, experts conclude there are detrimental effects. When your body loses too much water, exercise will seem more difficult. It can also lead to altered temperature control, increased fatigue, and decreased ambition. Without proper fluid replacement, your body can slip further into dehydration with more severe side effects, including headache, nausea, and cramps.
Water also affects energy levels and cognitive functions. Studies on both men and women found that just mild dehydration can impair many numerous aspects of brain function, including loss of concentration, reduced memory, more frequent headaches, and an increased feeling of anxiety.
In addition to affecting running performance and cognitive function, water has also been shown as a way to treat and prevent headaches, constipation, kidney stones, and can provide overall support in achieving weight loss. Not only is water essential for your runs, but it plays a large part in your overall health.
How much water to drink
We know that water is essential, but how much of it should we be drinking? After all, drinking too much water can lead to overhydration with side effects that include nausea, headache, vomiting, and a more severe change in mental status leading to unconsciousness.
Julia Zuniga at REI put out an excellent guide on considering how much water you should be drinking before, during, and after a run:
- Before any run, you’ll want to get 17–20oz at least two hours beforehand.
- During the run, you will want to drink roughly 5–10oz every 15–20 minutes.
- After the run, you’ll want to drink 16–24oz for every pound lost.
It’s important to remember that hydration levels will vary depending on the person and the type of run you do. Consider drinking more water during your route if the weather is warmer and you are sweating a lot. For runs that are less than 45 minutes, you should be okay without drinking any water, but it’s not a bad idea to bring some just in case. I’ve found that if I’m out for longer than an hour, I start to feel thirsty. Make sure to plan accordingly.
These guidelines give a pretty good idea for how much water you should be drinking for your routines. You’ll likely have to play around with these numbers and adjust accordingly, depending on the type of run you are doing. You may also want to consider investing in easy to carry bottle or hydration pack/vest for those runs that will end up being a little longer.
There are going to be many tools and tricks to implement in your runs, but none are more important than proper hydration. Drinking the adequate amount of water keeps you safe, healthy, and at your top performance.
It took me a while to realize how much water I truly needed for the types of runs I do. I still wouldn’t call myself an expert. I’ve been out running plenty of times and had to turn back earlier because I didn’t bring enough fluids. I’ve also made the mistake of drinking too much water before hitting my route and then sounding like a water balloon as my belly swashed around with too much water.
Mistakes will happen, but if you keep consistent hydration levels for your routines and plan accordingly, you’ll find water to be that best friend and running partner that you always wanted.
