12 Mar

Training For The Race: Running Hydration Tips

Spring brings a wide variety of fun and charity races, and if you’re like most of us, even casual runners and walkers get asked to get out there. It’s all about bonding, team building and doing something good for the community.

woman running 5k charity event crowd

Regular runners already know they wouldn’t hit the start line dehydrated. If you’re not in a jogging routine, here are some simple ways to figure out what you need to quench your thirst, maintain your energy and avoid cramping.

Woman drinking berry pink hidratespark 3 glow

Hydration Tips for Runners

Make sure you drink plenty of water in the hours leading up to the event. Experts recommend you start at least 30 minutes before and if possible, 90 minutes. Drink at least 16 ounces of water.  Every one of us has a unique body size and we sweat differently, but you should drink 4-6 ounces of water for every 20 minutes of activity. Serious runners with a pace of at least 8 mph need at least 8 ounces every 20 minutes.

woman running crossing finish line race

Once the race is over, replenish all that lost fluid. A sports drink will help replace those electrolytes; eating strawberries, watermelon or oranges are some food options that can also rehydrate you. 

But there is no substitute for water. Researchers at the Mayo Clinic recommend drinking 24 ounces of water for every pound you burn in the race. Keep in mind that if it’s a hot day, you’ll sweat more and need even more water to stay hydrated while you’re running. 

So enjoy the event and no matter where you finish, your body will be a winner when you drink the water you need!

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