Maintaining proper hydration before, during, and after training and races is crucial for several reasons:

• You feel better.
• You train better.
• You recover faster.
• You utilize fuel better.
• You lessen your chances of getting muscle cramps.
• You lower your risk of getting injured.
• You have more success in races!

This is especially important if you are a novice runner or you are increasing your mileage, running longer races, or demanding more of your body. Because a higher percentage of inexperienced runners may over-hydrate with sodium-free or low-sodium fluids (including water), they may be at a higher risk for developing EAH, or Exercise-Associated Hyponatremia (or low sodium in the blood), which can lead to further issues with dehydration and medical complications.

The good news: You can practice these simple hydration techniques now – and prepare yourself for race day with confidence.

1. Start your day hydrated. When you get up, begin drinking fluids right away. I suggest drinking at least 32 ounces of fluid (water, juice, coffee, tea, milk) within the first two hours of waking. This “pre-hydrates” your body and helps make up for fluid losses during sleep.
2. “Eat” your fluids whenever you can. Which foods are highest in fluid? Fruits (eat more watermelon, cantaloupe, strawberries, blueberries, raspberries, blackberries, oranges, grapefruit, tangerines, peaches, and tomatoes), veggies (eat more celery, cucumbers, zucchini, lettuce and greens, bell peppers, and cabbage), and foods like yogurt, cottage cheese, soups, stews, and broths are high in fluid.
3. Periodically weigh yourself before and after a long run. This helps you determine your fluid loss during training. Ideally, you want to keep your losses to no more than 2% of your body weight. For example, if you start a 2-hour run at 160#, and you end (weighing dry) at 155#, you’ve lost 5# or 3.1% of your initial body weight. You then know you need to drink more during the runs. For every pound you lose, that’s 16 ounces of fluid that should be replaced. In this example, losing a maximum of 2% of your body weight = limiting fluid losses to 3# (or a post-weight of 157#). That means you need to drink an extra 32 ounces (or 2#) of fluid/sports drink during your run. That will limit body weight losses to 3#. The only way to know how much fluid you are losing is to check your weight before and after long runs and modify your hydration plan accordingly.
4. Replace fluid losses with water, electrolytes (especially sodium), and carbohydrate. I recommend adding carbohydrate and sodium to your hydration regimen once you train or race for 60 minutes or more at a time. On the course, there are 17 hydration stations stocked with water, Nuun Endurance (with 8 grams of carbohydrate and 190 mg of sodium per 8 ounces), and GU gels at miles 6.75, 13.5, 17, and 21. Each GU provides 20-22 grams of carbohydrate, at least 50 mg of sodium (Salted Caramel is highest in sodium at 125 mg), and 20 mg of caffeine (except for Strawberry Banana). Plan to drink 8 ounces of water or Nuun Endurance with every GU to optimize absorption. Practice using these products during training so you have a game plan going into the race that works for you.
5. Keep drinking all day long! Choose fluids that taste good to you so you can stay hydrated. Try these tasty homemade waters below to boost your fluid intake. Start with a quart of water. Just add a handful of fruit, a pinch of ginger or mint, and keep it in your fridge all day long to sip on! And remember to salt your food! When you sweat, you lose both fluids and sodium!

 

Sports and Wellness Dietitian Susie Kundrat, MS, RDN, LDN, is a former sports dietitian with the University of Illinois Fighting Illini, the Northwestern Wildcats, and the Milwaukee Bucks. She is the founder of Eat Move Groove and the author of Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness. For more nutrition and well-being tips, you can find Susie @eatmovegroove on Instagram or on the Eat Move Groove YouTube channel. Susie is a clinical professor emerita with the University of Wisconsin-Milwaukee Zilber School of Public Health and an adjunct professor with the University of Illinois Food Science and Human Nutrition Department.