Hydration and running: how and how much to drink while running

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We all know that drinking and staying hydrated is essential to staying healthy. As a general rule, each of us should drink about 1.5-2 liters of water a day. This principle is especially true for athletes and of course I runnerwho have to take care of themselves hydration.

If you’re wondering how to drink while running? You also need to get water before a race or a training session? How many liquids to take instead after? Here are the answers to all these questions:

When and when to drink while running

Preparing to run, not only physically but also hydration-wise, is about starting on the right foot to get the best performance. It is not enough to drink while running, hydration must already take place earlier, with approx. half a liter of water engage twenty minutes before the race. Of course, we must not forget that each runner has specific needs: we must also take into account the physical effort and the conditions in which the race takes place, such as altitude, heat and humidity.

In general, a good rule of thumb is drink a glass of water every 20-25 minutes. To make sure you drink enough, you can choose drinks that taste good and are rich in mineral salts but Sugar free, so as not to risk a glycemic peak just before the race. If the competition is short and fast, this aspect can also be left out; while over long distances staying hydrated while running becomes essential as much as your training program.

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Like, how calculate the number of liquids you need, not make mistakes? A good way to set this parameter is weigh yourself before and after training, in order to replenish each lost kg with approximately one liter of water. A loss of fluid during activity is physiological, the important thing is that it is not excessive.

Where to put the water when running?

One option would be to use a soft bottle, not rigid, can adapt to a pocket or a backpack; or to be held in the hand, ergonomic, which is equipped with a fabric band. It shouldn’t be too big to be bulky; but not too small, which doesn’t hold the right amount of liquids you need. But there are also other possibilities: wrist bottle or a canteen soft, tenderwhich compresses as it empties.

The consequences of dehydration and excess alcohol while running

Hydration during the race, as we have seen, is a fundamental element, which must meet personal needs. In fact, you can take risks in case of dehydrationbut also of excessive hydration.


Especially during the summer season, it may cause a heatstroke, but also give rise to muscle cramps which would negatively affect running performance. In addition, electrolytes must also be taken into account, i.e. mineral salts such as sodium, potassium, calcium and magnesium: drinking water, but without replenishing them, can lead tohyponatremia (low blood sodium). So, in a general picture of how to drink while running, taking supplements, or consuming yoghurt and fresh fruit smoothies, which are high in them, should also be considered before training.

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Excessive hydration

What happens if, on the contrary, you drink too much? Also in this case we might encounter thehyponatremia, which can cause various ailments such as nausea, headache, weakness and even convulsions in the most serious and severe cases. You should therefore consider a good mix of water and mineral salts during your run.

Every detail to best cultivate your passion for running must be carefully assessed: don’t forget anything, not even to drink!

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