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7 Steps to stay Hydrated While Running!


Many people grossly underestimate the importance of staying hydrated while running. This article will explain why and show 5 steps to help keep your hydration levels up.

Let's face it, we all know we need to drink water to survive. You can go a long time without food, but not very long without water. If we all know this, what's the problem? Well, the simple fact is that most of us walk about in a constant state of dehydration. We drink enough to survive, but not enough to keep our bodies working optimally.

Our bodies have a poor hydration response time.  When you get thirsty and get a drink (which is how we mostly live) your body is already in a state of dehydration.  It is this delayed reaction that causes us not to drink enough.  To help this point further, I will list the benefits below you are missing out on by drinking proper water levels.

  • Better skin, teeth and hair
  • Reduced fatigue
  • Improved weight loss
  • Increased athletic performance
  • Better digestive system

Those are some impressive general health benefits I'm sure you will agree.  For running, staying properly hydrated is absolutely essential.  You simply will be able to running further and faster with proper hydration.  Don't let something as simple as fluid levels spoil your run.  With that in mind, let's take a look at the steps below to getting enough water while running.

  1. Drink a large glass water first thing in the morning before breakfast
  2. Drink water before every meal
  3. Limit caffeinated and alcoholic drinks (these dehydrate you)
  4. Drink an extra glass of water for every caffeinated drink you consume
  5. Drink a large glass of water around an hour before a run
  6. Take small sips while running with a hydration pack (Hydrosleeve, Perfect for sipping)
  7. Drink water after your run

These steps are simple to follow, but will have a huge impact on your general health and running performance.  It is not as simple as getting a drink in before or after your run, you need to work at it all day long.

How Much Water Is Needed To Stay Hydrated?

The general guidelines is 8-12 glasses per day, but this is nowhere near enough for runners, due to sweating and increased bodily functions from running.  If you follow the 7 steps above, you will be on your way staying hydrated.

Another good rule to follow is to fill a liter bottle of water and make sure it's finished every day.  Leave it in the fridge and drink at it during the day, or take it to work and drink it there.  This is in addition to the 7 steps. 

All these guidelines are simple to follow and must be worked on every day, but will make a big improvement in your life.