Best Ways to Stay Hydrated While Running

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Hydration is necessary even if you’re standing still. Imagine how vital it is with high impact activities like running. Proper hydration gives your body and blood cells oxygen. Meaning you can function and workout without damage. There’s a way to work enough fluids into your day without it feeling like a chore.

Good hydration starts long before your run

Get in the habit of drinking fluids long before your running begins. You need to drink up to 16 ounces of liquid a couple hours before your run. This prevents your body from overworking, overheating, and eventually underperforming.

Fluid temperature matters

On cold days, a cool drink may leave you shivering but it will help you in the long run. Cold water burns more calories and improves endurance. When you can reduce your body heat, you can run for a longer period.

Be intentional about drinking

Get yourself on a schedule with drinking water. Start and end your day with water. Create habits and it will be easier to stick to your plan. Strategies like documenting higher thirst times and setting calendar reminders for when to drink help improve hydration and running performance.

It’s also important to time your drinking and amounts based on the length of your run. For instance, drink up to six ounces of water during a sprint or less than 30 minute run. Longer runs or races call for swallowing down ounces of sports drinks every 15 minutes.

Every little bit helps

Water is best most of the time, but an intense run expels sodium through sweat and depletes your energy. Sports drinks have electrolytes, carbohydrates and sodium to quickly replace those exhausted nutrients. If carb or sugar overload is a concern, a sip or swish could still give you an energy boost.

Make water and sports drinks your best friends

The takeaway from this all is to make it your business to quench your thirst. Don’t delay or ignore hydration as part of your running regimen.

If you like running or training indoors, get a gym membership that supplies the right setting and equipment. You can find everything you need to support your run at

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About the Author: Danny White