Michael Capiraso on How to Stay Hydrated on a Long Run

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How to Stay Hydrated on a Long Run

by Michael Capiraso | Feb 21, 2024 | Fitness, Health & Wellness, Michael Capiraso

For runners, staying properly hydrated is paramount to performance, endurance, and overall well-being. Long runs, especially in challenging conditions, can lead to significant fluid loss through sweat, making hydration a critical aspect of your training routine.

PRE-HYDRATION IS KEY Start your hydration strategy before hitting the pavement. Drink water in the hours leading up to your run to ensure you begin well-hydrated. This sets a solid foundation for maintaining fluid balance during your workout.

KNOW YOUR SWEAT RATE Everyone sweats at different rates, so it’s essential to understand how much fluid you lose during exercise. Weigh yourself before and after a run to estimate your sweat rate. For every pound lost, aim to drink about 16-20 ounces (approximately 500-600 ml) of water to replenish lost fluids.

CARRY A HYDRATION SYSTEM Invest in a handheld water bottle, hydration belt, or hydration vest to carry fluids during your run. Having easy access to water allows you to sip consistently, staying ahead of dehydration.

Choose a system that is comfortable and convenient for your running style.

STRATEGICALLY PLAN YOUR ROUTE Plan your running route to include water fountains or strategically placed water stations.

Knowing where you can replenish your fluids along the way ensures that you won’t run out during the most critical moments of your run.

ELECTROLYTE BALANCE Electrolytes are lost through sweat and play a crucial role in muscle function. Consider incorporating electrolyte-rich sports drinks or electrolyte tablets into your hydration routine, especially during longer runs or in hot weather.

CREATE A HYDRATION SCHEDULE Establish a hydration schedule based on the duration and intensity of your run. Aim to drink small sips of water every 15-20 minutes to maintain a steady intake. Don’t wait to drink until you’re thirsty. Contrary to what we were taught in school, thirst is not always an accurate indicator. Many people are already experiencing dehydration when they reach the thirsty stage.

MONITOR WEATHER CONDITIONS Weather conditions significantly impact hydration requirements. Hot and humid weather increases sweat rates, demanding more fluid intake. Adjust your hydration strategy based on the temperature and humidity levels to prevent dehydration and overheating.

PRACTICE HYDRATION DURING TRAINING RUNS Your training runs can also help you practice hydrating. Experiment with different hydration systems, practice sipping water at regular intervals, and fine-tune your approach based on how your body responds to various conditions.

HYDRATE WITH REAL FOODS Hydration doesn’t come only from liquids; certain foods can contribute to your fluid intake.

Incorporate water-rich foods, such as fruits (watermelon, oranges) and vegetables (cucumbers, celery), into your pre-run meals to boost hydration levels.

REHYDRATE POST-RUN

Rehydration continues after you’ve completed your run. Consume fluids and electrolytes to replenish what was lost during exercise. A combination of water and a post-run recovery drink can help restore hydration and support muscle recovery.

LISTEN TO YOUR BODY Pay attention to how your body feels during your run. If you experience symptoms of dehydration, such as dizziness, dark urine, or excessive fatigue, adjust your hydration strategy accordingly. Your body’s signals are crucial in preventing dehydration-related issues.

AVOID OVERHYDRATION While staying hydrated is essential, overhydration (hyponatremia) can be equally dangerous.

Balance your fluid intake to avoid excessive water consumption, which can dilute electrolyte levels in your body. Monitor your urine color; pale yellow indicates adequate hydration.

By incorporating these tips into your long-run routine, you can master the art of hydration and ensure that you’re giving your body the support it needs for optimal performance and recovery.

For more tips on running, visit Michael Capiraso’s YouTube, and visit his Strava account to stay updated on his recent run stats.

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