Running or training for a marathon? 4 tips for staying hydrated

Staying hydrated while running can be tricky, especially when you’re preparing for or competing in a marathon. If you don’t consume enough water, it could cause dehydration. If you drink too much, it could cause an imbalance in the sodium levels in your body.

How much water should I drink each day?

According to the Institute of Medicine, your daily intake for water and electrolytes should be 3.7 liters per day for men (130 ounces or 16 cups) and 2.7 liters per day for women (95 ounces or 12 cups). If you’re training in warm environments, your fluid needs can increase even more than that.

Approximately 20% of your daily water should come from water found in fruits and vegetables. The remaining 80% can be in the form of:

• Water
• Juice
• Coffee
• Tea
• Sports drinks

Why is staying hydrated important for exercise?

When you’re not properly hydrated during exercise, it can cause dehydration.

Signs you’re dehydrated include:

• Increased thirst
• Feeling dizzy or lightheaded
• Feeling tired
• Dry mouth, lips or tongue
• Decreased urine output
• Dark yellow urine

Dehydration may lead to:

• Hyperthermia
• Heat exhaustion
• Heat stroke

4 tips for staying hydrated when you run

As small fluid losses during training and competition can significantly impact your performance and stop you from feeling your best, it’s important to create a plan for hydration that works for you.

1. Know the guidelines for hydration

The American College of Sports Medicine recommends that you drink at least five to 12 ounces of fluids every 15 to 20 minutes while doing a marathon. To help keep track of your ounces and how much you’re drinking, use a bottle with ounce measurements already marked on the side.

2. Consider your individual factors

Hydration can vary from person to person. Factors that affect the amount of fluids you need for any given run or race include:

• The temperature where you’re running
• The type of clothes you wear
• The intensity of your running
• How much your body sweats

Typically, you should be drinking tap water or bottled water, but if you sweat a lot, you might consider using a sports drink, as those have electrolytes in to rehydrate you.

3. Think about hydration before and after you run

Along with following the guidelines for fluids during your run, hydration is important before you start running and after you finish. Make sure to arrive at training sessions or races already hydrated. You’ll also want to replace fluids immediately after training, so always keep additional bottles of water ready for when you finish your workout.

4. For hydration, practice makes perfect

You’ll want to practice hydration during your runs to get a feel for what works for you, and it may require some trial and error. Aim to replace the fluids at a rate close to or equal to your personal sweat rate and total sweat losses.

Two ways to measure this are:

• Checking your weight before and after long runs to make sure you haven’t lost more than 2% of your original body weight
• Paying attention to your urine to make sure the color is not too dark.

How long does it take to rehydrate after a run?

Rehydration after activity helps speed up recovery. The goal is to replace the water weight you lost during your run. To bring your fluids back into balance, aim to replace each pound of weight lost during exercise with 2.5 to 3 cups of water, carbohydrate drinks or other fluids.

To help decide if you're properly rehydrated, check the color of your urine. It should be pale and nearly colorless before exercising again. This could take up to 8 to 12 hours or more after fluid replacement.

With a little practice and preparation, you can find the right balance of hydration for your body, so you can keep running at your best.

Need care that will keep up with your pace? Find a provider who will partner with you at every step.