How to Avoid Dehydration When You Run

It's important to keep proper hydration principles in mind at all times when you're running or participating in other vigorous exercise. Here are some hydration tips and guidelines for keeping you in tip top running condition.

Difficulty: Moderate

Instructions

1. Start drinking before your run.
   
   Before you step foot on the pavement to run, you should hydrate yourself well in order to maximize performance and prevent dehydration during your run. Several hours before your scheduled running of exercise session, drink at least sixteen ounces of fluid in the form of water or a sports drink such as Gatorade. By taking your fluid in well before you start running you should have less problems with running on a stomach filled with fluid.

2. Drink even when you don't feel thirsty.
   
   It's tempting not to drink when you don't feel thirsty but dehydration can easily sneak up on you during your run. You're losing fluid and electrolytes during strenuous exercise which needs to be replaced in order to maintain promote good blood flow to the muscles, supplying them with sodium, potassium, and carbohydrates they need for fuel. Drinking fluids also helps to cool your body and maintain a normal body temperature.

3. Drink during your run.
   
   As a general rule, you'll want to drink around seven ounces of fluid every fifteen to twenty minutes during your run. If you're running on a warm day, you may want to consume a bit more to compensate for excess fluids lost due to the heat.

4. Practice proper rehydration after your run.
   
   The most precise way to rehydrate yourself after a run is to weigh yourself to determine how much fluid you lost during your exercise session. You can then replace the lost fluids by drinking twenty ounces of fluid for every pound lost through sweating.

5. Consider sports drinks as an alternative to water.
   
   Sports drinks help to replace the potassium and sodium lost from sweating and are a good source for carbohydrates which fuel your muscles when they're working hard. They've even been show to boost running performance. By replacing lost electrolytes such as sodium and potassium, you reduce your risk of developing a painful muscle cramp during your running session. If you plan on running longer distances, consider substituting a sports drink for at least a portion of your water.