The Long Haul: How to Stay Hydrated on Long Runs
Photo: Na’Tasha Jones for RUNGRL
by Mireille Sine
Most people know that it’s important to hydrate when running long distances. What they don’t know, however, is that there is a strategy behind staying hydrated for optimal performance and fatigue prevention. When you’re running longer distances, a quick drink before the run simply won’t cut it.
The hydration strategy for distance running should be built in three stages: before, during and after. Unlike going out for a casual jog or a shorter distance excursion, planning for and completing a long run has its own finesse to it. Here’s a guide on how you can beat the dehydration blues while training for or completing your next goal!
Hydrating Before a Long Run
Make sure you are hydrating DAYS before the run. In my experience, it is best to do this with water or a healthy electrolyte drink (i.e. probably not Gatorade since you don’t need all that sugar).
Be mindful of the weather in your area. Warmer weather will probably prompt you to drink more, but that doesn’t mean you shouldn’t be drinking less if you live in an area with a cooler climate.
Personally, I use the urine test to gauge if I’ve gotten enough water. You can use a color-coded hydration chart like this one from Healthline, which will help you determine whether you’ve had the right amount or if it’s time to grab another glass.
Hydrating During a Long Run
Bring a water pack, bottle or belt to keep your water intake going during a long run.
If you are going out on a long training run or race, I highly recommend you invest in a hydration bottle, vest, or belt; whichever you feel comfortable wearing for a long duration of time. These can help keep your hands free or eliminate frequent pit stops when you’re going the distance. (Check out some of RUNGRLs favorite products below.)
Another strategy is to stash water bottles along your route. This way, you don’t have to worry about carrying anything at all. However, you do want to take into account the area in which you are running for safety and disposal convenience.
During a long run or race, you must hydrate early and often. You never want to wait till you feel thirsty to have your first sip. I make sure to take a small sip at every mile of the race. At the very least, you should have something to drink something every 15-20 minutes.
You can also try hydration-enhancing supplements such as Nuun or Liquid I.V. These supplements help your body to effectively absorb the water you’re taking in.
Re-Hydrating After a Long Run
A post-run/race beer is nice, but it’s important to replenish what you’ve lost before you celebrate. Your body will thank you when it comes to recovery. An electrolyte drink would be optimal as you have probably lost many key nutrients through sweat alone.
If you can (and if it’s healthy for you), weigh yourself after a long run to gauge how much fluid you may have lost. This can be a good way to gauge when you’re back to optimum levels of hydration!
Hydration is such a key concept in the world of distance running. It can make or break a run. Practicing a hydration strategy that works for you is a great way to invest in your goal of being a life-long runner.
RUNGRL Recommends: Hydration Gear for Your Next Long Run
RUNGRL co-founder and chief brand officer Stephani Franklin shared some of her favorite running gear and enhancers, which she uses while marathon training and on longer runs. See some of her favorites and try them for yourself!
*Note: Items in this post are based on the author’s own recommendations. Some links in this post are affiliate links and RUNGRL may receive compensation for your engagement with them. See full terms of use for details.
Mireille Sine
Contributor
Mireille is a distance runner and aspiring public health professional based in Los Angeles. When she is not running or studying, she enjoys reading and writing about topics related to running as a way to share information with her community. To date, she’s completed six marathons and two ultra-marathons and believes that ice cream should be a part of every recovery routine + post-race celebration. You can engage with her and follow her journey through on Instagram + Twitter.