As we all know, staying hydrated is of the most important things for our physical and mental health. As runners this is especially heightened and the importance of when/how much to drink on your run can be crucial. In saying this, it can be difficult to navigate your liquid intake before, after and during a run. The most important thing to remember is that different runs will require differing levels of hydration. Proper hydration whilst running ensures comfort, performance and can increase energy and endurance. So, whether you're hitting the trial, the treadmill or the open roads, ensure to stay hydrated and follow along for tips and tricks on how to exactly how to make staying hydrated on a run possible.

How much to drink?

Ask yourself the most important question – how much do I actually need to drink? How much you need to drink before, during and after your run will all depend on the distance and time you will be running. You will need to also consider how much you personally sweat or will be potentially sweating on your run. If your run will be around 45 minutes to an hour here are some base guidelines:

Pre-hydration: To be able to maintain a fast pace run, drink around 2-3 cups of water 2 hours before.

Maintenance: Drink a half a cup or 4-6 sips around every 15-20 minutes. This will change throughout your run so ensure you're not over hydrating to avoid getting a stitch.

Post: Get the fluid levels back to normal and assist with your recovery by drinking about

If you plan on doing a quick run (45 minutes or less) you may not need water along the way. It is suggested you do carry water in case of any dehydration, particularly on hotter days. If you're not a fan of running with a drink bottle, try a hydration pack!

What to drink?

Of course, the obvious is to stay hydrated with water but for those who will be running in the heat, for extended periods of time you may want to consider a sports drink. Sports drinks help replenish electrolytes and contain minerals that you need. If you're not a fan of sports drinks, you can also buy electrolyte powder to add to your water. Alternatively, coconut water does the trick as well. On days you will be running, try to avoid any fizzy or sugary drinks prior to your run to ensure you can maintain and preserve your energy. Sugary drinks will cause your energy levels to spike but then rapidly decrease so avoid this as much as possible. If you need a post run muscle recovery drink, protein shakes are a great way to ease muscle soreness and shorten recovery time.

How to notice dehydration?

If you’re struggling to regulate your body temperature and feel extremely thirsty, your mouth is dry and your energy levels are low, this may be a sign you’re experiencing dehydration. Your body has and is enduring immense stress and exertion so ensure to hydrate yourself. Hydration plays a vital role to ensuring you can combat the toughest runs. By ensuring we are adequately hydrated, we reduce the risk of muscle cramps, dizziness, and fatigue, which can hamper our performance and enjoyment of the sport. It supports our cardiovascular system, allowing our hearts to efficiently deliver oxygen to our muscles and enabling us to sustain our pace.

What is overhydration?

Yes! There is such a thing as overhydration. It’s quite rare but can occur in people who are engaging in endurance training. Overhydration can be recognised through the body. You may start to get a headache, feel intensely fatigued, nauseous, confused or even vomit. As these can also be symptoms of dehydration, you may try hydrate yourself which may worsen the issue. Overhydration causes sodium in your blood to drop to low levels so be cautious of how much water you’re drinking whilst running.

So, grab your running shoes, your favourite water bottle and get ready to ace your run whilst being correctly hydrated.