A big topic. We’ll only scratch the surface of it today.
At its simplest, and what I’ve always been told, is “drink when you’re thirsty”.
This is far from the whole story. Proper hydration begins before you even start running.
Advice on this matter varies, but one fact stands above all others: don’t under-hydrate, don’t over-hydrate, get to a proper hydration level before you run, and re-hydrate afterwards.
A moderate/average rule of thumb – drink 2 cups of water one hour before running. While running, drink approximately a half cup to 3/4 cup of water every 20 minutes or so. Sip, don’t gulp. Immediately after running, rehydrate to thirst. Again, sip, don’t gulp. After a long run a sports drink may be called for.
I came across this article on running hydration basics. Found it a good starting point on the topic. It supports a moderate approach and it also explains a bit about the science of water, hydration and our bodies.
What is your hydration practice before, during, after your runs? I’d love to hear. Hope you share.
Happy running!
– Mary
