The role of hydration in long distance running
Hydration is a cornerstone of endurance running performance and health, extending beyond merely quenching thirst. As your body works hard, your muscles generate heat, causing your core temperature to rise. To regulate this, your body sweats, which results in a significant loss of water and essential minerals called electrolytes, including sodium, potassium, calcium, and magnesium. Even a small fluid loss of 2% of body weight can impair performance by increasing heart rate, raising perceived exertion, and slowing your pace.
Water: The foundation for shorter runs
For most people and most daily activities, water is the best choice. For runs lasting less than 60 minutes, especially in cooler conditions, plain water is typically all you need to stay hydrated. Water is calorie-free, easily accessible, and your body is incredibly efficient at absorbing it. However, the story changes as the distance and intensity increase.
When to consider water alone
- Duration: Runs under 60 minutes.
- Intensity: Low to moderate efforts.
- Conditions: Cooler weather with minimal sweat loss.
Sports drinks: Fueling your endurance
For moderate- to high-intensity activities lasting longer than an hour, sports drinks offer distinct advantages over plain water. They are specifically formulated to provide carbohydrates for energy and electrolytes to aid muscle function and fluid balance.
Benefits of sports drinks for long distance runs
- Replenishes electrolytes: Sports drinks contain electrolytes like sodium and potassium, which help your body retain fluids and prevent muscle cramps during prolonged exercise.
- Provides quick energy: The carbohydrates (sugars) in sports drinks offer a fast-acting fuel source, which is crucial for maintaining energy levels and delaying fatigue as your body's glycogen stores deplete.
- Enhances absorption: Some sports drinks are engineered with a specific carbohydrate concentration to enhance fluid absorption, making them more effective than water alone for hydration during intense activity.
Understanding sports drink tonicity
Sports drinks are classified into three types based on their concentration relative to the human body, known as tonicity:
- Hypotonic: Lower concentration of fluids, sugars, and salt than blood. Rapidly absorbed, ideal for quick hydration without significant carbohydrate needs.
- Isotonic: Similar concentration to blood. Quickly replenishes fluids, carbohydrates, and electrolytes. Most standard sports drinks are isotonic.
- Hypertonic: Higher concentration than blood. Best for carbohydrate loading but slows down fluid absorption, so it is less ideal for hydration during exercise.
Alternatives to commercial sports drinks
Not all runners prefer commercial sports drinks. Several natural and homemade alternatives can also effectively support hydration and energy needs.
- Coconut water: Naturally rich in potassium and contains some carbohydrates. While lower in sodium than most sports drinks, it can be a good option for shorter, less intense runs or when supplemented with salt.
- Homemade electrolyte mix: A simple, customizable alternative. A basic recipe includes water, a pinch of salt for sodium, and a source of natural sugar like honey or orange juice for carbohydrates.
- Iced green tea with honey: Green tea contains antioxidants that can aid recovery, while honey provides potassium and a carbohydrate boost.
- Chocolate milk: A popular post-run recovery drink due to its optimal ratio of protein and carbohydrates for muscle repair and glycogen replenishment.
Comparison of long distance running drink options
To help you decide what's best for your run, here is a comparison of different drink options.
| Drink Option | Pros | Cons | Best Used For |
|---|---|---|---|
| Water | No calories, no additives, readily available. | Lacks electrolytes and carbohydrates for long runs. | Runs under 60 minutes, daily hydration. |
| Commercial Sports Drink | Replenishes electrolytes, provides energy, enhances absorption. | Can be high in sugar, potential for gastrointestinal upset if over-consumed. | Runs over 60-90 minutes, high-intensity efforts. |
| Coconut Water | Natural source of potassium and carbs. | Lower in sodium, potentially too low for heavy sweaters. | Moderate efforts, or mixed with salt for longer runs. |
| Homemade Mix | Customizable ingredients, controls sugar/sodium content. | Requires pre-preparation, formula might not be perfectly balanced. | Runners who want to avoid commercial products and customize intake. |
| Electrolyte Tablets | Convenient, can be added to water, less bulky. | Varying electrolyte profiles, some have minimal carbs. | Runners who need electrolytes without high carbs. |
When to drink: A hydration strategy
Effective hydration is a process that occurs before, during, and after your run. Creating a personal hydration strategy is vital, and it should always be tested during training, not on race day.
Before the run
Aim to be well-hydrated throughout the day leading up to your run, not just right before. About 2-3 hours before a long run, drink 17-20 fl oz of water or a sports drink, then another 6-8 fl oz about 15 minutes before starting.
During the run
Sip, don't chug. Taking 5-10 fl oz every 15-20 minutes is a common guideline, but listen to your body's thirst cues and adjust for environmental factors like heat and humidity. For long runs, consider carrying hydration using a vest, belt, or handheld bottle to ensure consistent access.
Post-run recovery
After a long run, replenishing lost fluids is crucial for recovery. Weighing yourself before and after can help estimate fluid loss; replace every pound lost with 16-24 fl oz of fluid. Combining fluids with carbohydrates and protein, for instance through chocolate milk, is highly effective for recovery.
Conclusion
The question of what is the best drink for long distance runs has no single answer, as the optimal choice depends on your specific needs, the run's duration, and environmental factors. For shorter runs, water is your best bet, while longer, more intense efforts require the added carbohydrates and electrolytes found in sports drinks or their alternatives. The most important strategy is to practice and personalize your hydration plan during training. By consistently replacing fluids and electrolytes, you can improve performance, reduce the risk of cramping, and ensure a safer, more enjoyable run. Consider consulting a sports dietitian or using resources like the Nike Training Club app for personalized guidance on your hydration and nutrition strategy.
