Tips to Avoid Dehydration while Running

16th February 2019
It's one of the most common problems of running. Dehydration can affect performance, recovery and lead to more serious problems. Plan in advance to ingest the necessary liquids.

The main enemy of runners is dehydration. A poorly hydrated runner is prone to fatigue, lack of endurance and a routine with interruptions. The lack of water also means an absence of oxygen in the body.

Fortunately, all we need to stay hydrated are vital fluids. Good planning and a thermos filled with a liquid for athletes or a bottle of water are all the tools we need to replenish fluids.

Hydration begins before running

Breakfast is the natural energizer of every athlete. Although in principle this must be easy to digest, what it should contain is certain doses of liquid. Therefore, it’s always advisable to have a glass of natural juice.

But morning hydration can’t be limited to this. If your training starts early, you should drink at least two or three glasses of water. This should be consumed about 15 minutes before you start running.

Woman drinking water to avoid dehydration.

Manage your fluid consumption

The habit of drinking two glasses of water before you start to run will cover at least 40 percent of the fluid loss. Then, you can restore consumption 20 minutes after the start of the exercise.

If you’ve been running for two hours, water consumption should be gentle and with a view to quench your thirst. At the end of the routine, it’s a good idea to drink at least two liters of water to recover. The objective will always be to restore all of the lost fluids in time.

Take small sips and use a drinking accessory

Following the previous reasoning, gulping water does not make much sense. Contrary to this, it’s advisable to take controlled sips. You can even do this throughout your entire run.

A base measurement can be 150 to 200 cc for every 10 minutes. An excellent trick to control this is to become used to drinking water with a straw. Only at the end, drink directly from the bottle, this avoids filling up with air.

Drink the right amount of water

As we can see, dehydration is a challenge to overcome. However, some people overcompensate in fulfilling this task. In this case, drinking too much water can be counterproductive.

Between two and three liters is plenty from start to finish. Drinking up to five liters hastily during training could cause stomach upset. Obviously, this can also force us to stop.

Couple drinking water to avoid dehydration.

Dehydration is also a matter of heat

The body temperature of a runner has a lot to do with the loss of fluids. In higher temperatures, the amount of sweat we generate simply increases. For that reason, the logical thing is to maintain a suitable body temperature, beyond which we are burning calories.

Drying the sweat from the forehead and other parts of the body will help us to level the body temperature. Unless we have a special plan to lose weight, the right thing to do is to wear breathable clothing. In addition, it’s better to run during the coolest hours; avoiding excessive sun will also help.

Water isn’t the only solution

In fact, there are many other liquids that we can consume before, during and after running. Of course, they are all water based, but having a different flavor will not hurt us.

For example, watermelon juice can be very refreshing and helps to lower body temperature. Almost all fruit juices are generally recommended. Drinks with electrolytes are viable towards the end of the routine, or even after completion.

Beware of diuretic drinks

Of course, there are drinks that aren’t recommended when jogging or running. For example, tea and coffee are diuretic products, which accelerates the loss of body fluids. It’s not good to ingest them before exercising.

Always bring water

Perhaps it’s the most obvious advice, but we should not overlook it for that reason. The right thing to do is to carry a compact backpack for water or even wear a belt. In sports stores, there are all kinds of accessories to ensure the transport of hydration.

In case you do not have water with you, choose a route where you have available places with water, fountains, shops and other options. The fundamental thing: plan well so that you never lack liquid.