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Hydration for Runners: How Much to Drink
Staying properly hydrated is one of the keys to comfort and performance while running, whether you’re hitting the trails or roads. The benefits can include more energy and endurance, and a decrease in recovery time after a long, challenging run.
Sports Drinks
When you sweat, you lose electrolytes (minerals in your body), and if you lose too many, your performance can suffer. To compensate for the loss, focus on replacing sodium and potassium, as well as calcium and magnesium. One way to accomplish this is by drinking water and snacking on foods rich in these minerals. Another way to maintain mineral levels is to consume an electrolyte-replacement sports drink.
Dehydration occurs when the loss of body fluids, usually through sweating, exceeds the amount taken in. If you don’t counteract this by drinking water, you risk becoming dehydrated. The following signs are a tipoff that your fluid intake is insufficient:
Early signs of dehydration:
- Dry mouth
- Decrease in energy or running performance
More serious symptoms of dehydration:
- Cramps
- Headaches
- Nausea