Dehydration adversely affects performance in workouts lasting longer than an hour, so you don’t have to drink during your short runs, unless you want to. However it’s essential that you replenish your body’s fluid level after a run.

Let’s get down to how and when to hydrate yourself.

Water vs sports drink
Water should suffice if you are training regularly but in cases when you increase your workout regimen, you can switch to a sports drink as they replace some of the sodium and other minerals your body loses through sweat. This is especially true on days when you have run for longer than 20 minutes.

Enough hydration will stop your muscles from cramping when running or stretching. Another advantage of health drinks is that they provide extra energy for your muscles in the form of carbohydrates.

The hangover cure
It’s never a good idea to run with a hangover because you’ll most likely be more dehydrated that on other days. But if you want to persist with your schedule, have half a bottle of water an hour before you start your run. Remember to stop drinking water an hour before your run, or you might have to make a few pit-stops in the middle of a run to go to the bathroom.

Never forget to hydrate in a run (Image: Bombman)
Never forget to hydrate in a run (Image: Bombman)

Quantity of water intake
Too much water can cause problems too. Remember to drink according to your thirst. Do not drink unnecessarily just because it is recommended, but at the same time don’t forget to drink. If you are thirsty, chug that bottle of H2O.

Drinking while running outdoors
It’s no fun lugging a bottle of water when you are running outdoors, neither is it comfortable to wear a fluid belt. Like we mentioned earlier, if you’re running for under an hour it’s ok to not drink any fluids, but if you feel like you must and yet don’t want to carry a bottle, drink enough to satiate yourself 20 minutes before your run and you should be just fine.

Remember to drink plenty of water after the run, no matter how short it was. The amount of water intake changes dramatically when you are running in a marathon or a 10K, and we will explain that in a post in the coming few weeks.

Till then keep reading and feel free to ask us any questions!

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