Hydration Tips For The Long Run

Before Exercise

During Exercise

Goal: Maintain fluid balance to avoid dehydration and over-hydration.
Drink 6-12 ounces of fluid every 15-20 minutes of exercise depending on tolerance.

After Exercise

Goal: Drink adequate fluid to replace sweat losses.
Sip 2-3 cups of fluid for every1 # of body weight loss. (Don’t gulp fluid right after you finish)

Hydration Tips

NEW GUIDELINES: Drink when thirsty! Or drink only to the point where you are maintaining your body weight, but not gaining weight.
Drink water on runs under 30 minutes.
Drink more than just water on runs over 30 minutes (i.e. sports drink for carbohydrate and electrolyte replacement)
During long runs: experiment and practice what works for you; each person is different.
Urine: If it is totally clear, may be drinking too much. Too dark (Ice tea or apple juice color) you are probably not drinking enough. Aim for pale yellow color (lemonade).
Scale: if you gain weight during a run; you are probably drinking too much; if you lose 2% or more of your weight on a single run; you are probably not drinking enough.
It is best NOT to take a nonsteroidal anti-inflammatory (NSAIDs) i.e.: aspirin, ibuprofen or naproxen sodium; before, during or immediately after you run/race.
Be especially careful if you expect to run over 4 hours, and if you have an unusually small or large body size, drink less if you feel your stomach become bloated, queasy or sloshy.
Know the signs and symptoms of dehydration and hyponatremia. (see below)

Signs of Dehydration:

Signs of Hyponatremia:

Source: Runners World; American running association; AMAA sports medicine.

2024 KAR Mark Sigfrids Memorial Run Around Gull Lake