by Claire Abent

Created on: September 09, 2010

Staying well hydrated is the key to a successful run and important part to helping the body recover afterward. Both plain water and scientifically formulated sports drinks have their merit for helping to keep runners in peak condition during a run, no matter the length.

A runner should always start by consuming some water at least an hour before they go running. It doesn’t have to be a dramatic amount; 16 to 24 ounces should be enough, anyone more and you might be making some extra bathroom breaks during your run. It is important to note that anyone who is running on a regular basis should be staying well hydrated throughout the day, everyday, to help support workouts.

The length of the run, either in minutes or miles, factors into the amount of fluid that should be consumed during the workout. Then general rule of thumb is that three to six ounces of water should be consumed every 15 to 20 minutes for runs lasting less than one hour. For runs lasting longer than one hour, the same rule holds true, but consider a sports drink to replenish sodium lost through sweat. It will also give any runner an extra energy boost from added carbohydrates.

On an especially hot or humid day, fluid intake should be upped regardless of the time or distance spent on the run.

A number of brands of sports drinks are on the market today offering a mix of electrolytes and carbohydrates to help a runner replenish during a run. Traditional drinks include Gatorade and Powerade, and are available at grocery stores. Another popular choice is HEED made by Hammer Nutrition. It comes as a powder, in a number of flavors (including unflavored) and is easily mixable. It is all-natural and claims not to cause of the digestive issues that can come with other sports drinks. Other choices include Accelerade and Cytomax. Taking note of the amount of carbohydrates and sodium in a drink can help determine how effective it can be during a workout. But the choice in sports drink often comes down to personal preference, taste and availability.

After a workout is complete, a runner should consume anywhere from eight to 24 ounces of fluid, either water or sports drink to make sure that they can properly recover.

For long runs when it is absolutely necessary to carry hydration during the workout, a number of vessels are on the market to help runners do this without hindering movement or speed. One popular option is a Camelbak, which allows the runner to carry the water or other beverage on their back with a tube snaking around the mouth, allowing them to drink whenever they want without stopping. The bags come in a variety of sizes and reservoir capacities, as well as colors. Another option is a hand-held water bottle with a special grip made just for runners, like the Ultimate Direction FastDraw Supreme. These grips make the bottle easy to hold onto, as well as keeping beverages cold while preventing hands from getting chilly.

A lot behind hydrating during a run is still personal preference. Some always prefer plain water to sports drinks and vice versa. Others prefer not to hydrate as much as suggested during a workout, but as with most aspects of running, listening to the body is the most important key to knowing what it needs. 

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