How Much Water Should a Runner Drink: Are you planning on running a half-marathon or marathon? Then knowing how much water should a runner drink is an important information that you should know as it can make or break your running success. Lucky for you, we have got it all covered in this article.
There are a lot of questions you should ask yourself as a runner when it comes to running. How much water am I losing while working out? What do I have to eat so that I can work out longer? How much water am I supposed to be drinking? Is it possible that I’m drinking too much? These are just some of the questions runners may ponder on.
By the end of this article you’ll have a better understanding about hydrating while running.
We’ll also discuss the importance of getting enough water during your run. Finally, we will give you our most tried-and-tested tips and tricks on how to manage your water intake.
How Running Causes Water Loss
General wisdom suggests that we should be drinking about two liters of water every day. Yet, a lot of doctors argue that there isn’t a specific measure of how much water an individual needs to drink on any given day; therefore, not everyone needs a strict, regimented schedule they need to follow in terms of keeping themselves hydrated.
If you’re a runner, water is the best way to keep the body healthy and energized. Depending on the intensity of your activities (especially running) you can lose anywhere from 18 to 35 fluid ounces per hour which can ultimately lead to dehydration in some cases, cause queasiness and make one sick which may be severe enough to land someone in the hospital.
So, really, you should not only be drinking water while running; you should also drink it before starting out.
How Much Water Should A Runner Drink
How much water should you drink a day, You should be drinking a lot of water throughout the day, especially before you go for a run. You should drink 20 to 40 ounces of water beforehand, depending on the temperature. Once again, if it’s hot outside or you’re feeling exhausted and dehydrated, drink more than 40 ounces.
How much water for 10 mile run, It is extremely important that you carry a method of hydration when you are exercising because staying hydrated will help the body operate efficiently in this setting. A good rule of thumb to keep in mind is to consume 3-4 ounces of water every 15 minutes.
You can also drink fluids with electrolytes if desired, but water alone will suffice enough for your needs. When it comes to factors such as electrolyte consumption and dehydration, there are many myths involved so if any of these are interesting to you or if you would like further details on them, feel free to conduct additional research via Internet.
You can also calculate how much water to drink:
- Low end of range = body weight (in pounds) x 0.5 = (ounces of fluid per day)
- High end of range = body weight (in pounds) x 1.0 = (ounces of fluid per day)
The minimum and maximum amount of water you need to drink every day is essential for your general health and well-being.
It is important that you are aware of this because drinking too much water could prove dangerous to the point where it would interfere with the performance of various functions in your body i.e. breathing, heart rate etc.
What Happens When You Drink Too Much
Best hydration for runners, Being overly hydrated is not as bad as being dehydrated, but it can still make you feel less energetic. You’re body could become diluted and your heart function – while increasing blood flow throughout the whole body- might also become irregular and weak.
There is also hyponatremia, which is when there is a rapid drop in sodium levels due to over-drinking water. Scientists have theorized that women are more susceptible than men.
To prevent this from happening, you can eat a healthy snack. Also, make sure that you’re drinking enough water every day.
Better yet, set alarms on your watch or phone during your runs for every 15 minutes, so you can properly monitor the frequency of your drinking and make sure you’re staying hydrated. It’s important to find the balance between drinking enough and drinking too little.
Tips And Tricks For Drinking Water
Here are some tips when it comes to drinking water for running:
- Drinking water after running, Develop a water strategy. Don’t just keep drinking water, schedule a time when you will drink it instead.
- You can make homemade sports drinks with electrolytes to put in your water when you want an extra flavor boost.
- If you are not training for a marathon, do not be thirsty while running.
- Eat vegetables and fruits that have high water content.
- After running, drink at least 15 to 20 ounces of water for every pound you lose.
- Caffeinated drinks are a good way to make sure you’re alert and that you’ll stay productive throughout the working day.
- Take note of your surroundings and adjust your drinking habits accordingly.
When running, it’s always best to drink water beforehand, during your run, and afterwards to avoid dehydration. Once you find the right amount that works for you, you’ll be able to reach your peak as a runner.
When you drink water, your body reacts in different ways – when had the time to absorb enough of it.
Getting the right amount of water every day is an important part of healthy living and can even be vital to your health. If you get too little water, you can become deprived of energy when performing tasks that require strength or endurance, like running.
By listening to your body and quenching your thirst with the recommended daily amounts of 8 glasses per day, you don’t just feel refreshed after drinking it (which is delicious!) but also effective at whatever physical activity you take on.
You might have an alarm to drink water every 15 minutes during the workout, but if your body says its full, do make the necessary adjustments. Try not to go past your thigh muscles are burning.
Now, go hydrate and enjoy your run.