How to Hydrate During a Long-Distance Run
Hydration is critical for any long-distance runner; not intaking enough water and electrolytes can lead to dehydration. When dehydrated, athletes can suffer from headaches, cramps, premature fatigue and an increased heart rate. Here are a few simple tips on how to stay hydrated and energised during any long-distance run.
Hydrate before you start
Before you start running, you should make sure you intake enough water. This will help reduce the likelihood of dehydration during exercise. When running, your body will begin to sweat, if you’re already well hydrated before running, this will cause less of an issue, and you won’t need to work as hard to replace the fluids during your run.
Get the right equipment
Running with a water bottle is frustrating and annoying. It can disrupt your rhythm, which can negatively affect your performance. There are many better ways to rehydrate during a run. You could opt to purchase a hydration vest; this can be filled with 1-5 litres of water that is fixed to your back. Good water packs won't move around when you’re running and can also hold additional personal items you might need, such as your phone and keys. The water is delivered through a tube attached to the water pack. This is a simple hands-free way of carrying a large amount of water for a long-distance race. Other options include a belt with a bottle attachment or a water bottle with a handle; these won’t carry as much water as a hydration vest but are suitable for shorter distances.
Consider hydration stations
Many organised events have hydration stations en route where you can take water to drink on the way round. This can be a great way to stay hydrated without needing to carry any additional weight. However, you won’t get to choose when you take a drink, and it can be easy to miss a station. You also won’t have this luxury when you’re training for an event or running on your own unless you set up your own hydration station at your house. However, it's unlikely that you want to run in circles and keep visiting your house when you’re on a run.
Is water enough?
For long runs, water might not be enough to prevent you from becoming fatigued early and unable to finish the race. You can use energy gels and electrolyte drinks to provide you with hydration and a source of energy. Energy gels contain carbohydrates in the form of simple sugars that help to provide your body with energy. They can be mixed with water so you can hydrate and energise at the same time during a run. Electrolyte drinks can help your body absorb water; they also provide essential minerals often lost during exercise. Your choice of hydration will depend on your personal preferences, how your body copes on a run and testing out different methods during training. Always stick to your tried and tested method of hydration during an event or race.
How much water do you need?
The amount of water you need to intake during any long-distance run will depend on a few factors; the weather and the amount you sweat. Ideally, you want to intake the same volume of water based on the amount you’ve lost during exercise. Every athlete is different; some sweat heavily, while others don’t sweat that much. You can calculate this using a sweat rate calculator, they’re free to use, and you can find them online. You simply input your weight before and after exercise, combined with the amount of fluid intake and the duration of training. This can give you an indication of how much water you need to drink to stay hydrated. Don’t use this as an exact measurement; the weather and the intensity of exercise will alter your sweat rate each time you exercise.
Can you drink too much?
Drinking too much water can actually be dangerous for long-distance runners. It dilutes the sodium in your body, which can lead to hyponatremia. Symptoms of this include vomiting, loss of appetite, headaches, restlessness, muscle weakness and convulsions. In extreme circumstances, hypothermia can be fatal. Drinking sports drinks and things with added salt rather than just water can help to prevent this.