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Step 1
Start early. To ensure that your body has enough fluids, it's important to begin to hydrate in the days before you run a 5k. Drink several glasses of water a day leading up to the run.
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Step 2
Judge your own running ability and goals. To a marathon type runner, a 5k is less than a daily workout and hydration during a race in less crucial. Most won't take a drink during a 5k. But if you are a less experienced or are not used to greater distances, you might want to carry a water bottle with you as you run. Water stations are not likely along a 5k course.
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Step 3
See how your sweat. You need to replace the fluids you lose when perspiring, so the more you sweat during a 5k the more you need to hydrate.
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Step 4
Drink plenty of liquids on race day, but don't put it off until just before the start. Drink water or a sports drink a few hours before the 5k run to hydrate properly, but only a few ounces at the starting line since too much liquid could make you water-logged and slow you down. It takes about 20 to 30 minutes for water to be absorbed by the body.
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Step 5
Watch the weather. You'll need to hydrate more for a 5k race in hot or humid weather, but don't forget that you sweat in the cold as well when running, so hydration is important year round.
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Step 6
Rehydrate after 45 minutes. If you'll be on the course longer than that be sure to drink some water. This time suggestion also applies to drinking during a workout. Many experts say you must not wait until you are thirsty to drink, believing that by then you have already lost a significant amount of fluids.
