The Basics: Hydrating for Every Run
For runs lasting less than 60 minutes, plain water is generally sufficient to maintain hydration, especially if you have pre-hydrated effectively. The primary goal is to replace the fluids lost through sweat, and water does this perfectly. However, proper hydration begins long before your run. Drinking 16 to 20 ounces of water two to three hours before a run allows your body to absorb the fluid and excrete any excess. For shorter efforts, simply carrying water is a good practice, particularly in warmer weather when sweat rates are higher.
The Importance of Electrolytes and Carbs
When a run extends beyond an hour, or is particularly intense or hot, your hydration needs change. This is because your body loses more than just water when you sweat—it also loses essential minerals called electrolytes, such as sodium, potassium, and magnesium. These electrically charged minerals are critical for muscle contraction, nerve function, and maintaining fluid balance. Insufficient electrolyte replacement, especially sodium, on long runs can lead to a dangerous condition called hyponatremia, where blood sodium levels become abnormally low.
For longer efforts, your body also requires a source of energy. Carbohydrates, stored as glycogen in your muscles and liver, are your body's primary fuel source during exercise. For most runners, these stores can last for about 60-90 minutes of continuous running. Once depleted, performance can drop dramatically, a feeling often referred to as "hitting the wall." Many sports drinks provide both electrolytes and carbohydrates to address this dual need.
Choosing the Right Drink for Your Run
Water: The Foundation of Hydration
Water is the purest form of hydration, perfectly suited for shorter runs or general daily intake.
- Benefits: Readily available, free, and effectively replaces fluid loss.
- Limitations: Contains no electrolytes or carbohydrates, making it unsuitable as the sole source of hydration for long-distance efforts.
Sports Drinks: Beyond Plain Water
For longer or more strenuous runs, sports drinks offer a combination of electrolytes and carbohydrates to sustain performance. These are generally categorized by their concentration:
- Isotonic drinks: Contain a similar concentration of salt and sugar to the human body. They quickly replace lost fluids while also providing a carbohydrate boost. Examples include Gatorade and Powerade.
- Hypotonic drinks: Have a lower concentration than body fluids. They are absorbed very quickly and are best for rapid hydration without a significant carbohydrate load.
- Hypertonic drinks: Have a higher concentration and are best for carbohydrate loading after a run to replenish glycogen stores. They are absorbed more slowly and can cause stomach upset if taken during exercise.
Electrolyte Tablets and Powders
For runners who prefer to control their carbohydrate intake, or simply dislike the sweetness of sports drinks, electrolyte tablets and powders are an excellent alternative.
- Advantages: Portable, easy to mix, and allow you to separate fluid, electrolyte, and carb intake. Many contain higher sodium concentrations suitable for heavy or "salty" sweaters.
- Brands: Popular options include Nuun, SaltStick, and Precision Fuel & Hydration.
Natural Alternatives
Natural options can also provide beneficial hydration and electrolytes:
- Coconut water: A good natural source of potassium and other electrolytes, though typically lower in sodium than traditional sports drinks.
- Homemade electrolyte drinks: Easily made by mixing water, a small amount of fruit juice, and a pinch of salt. This allows for complete control over ingredients.
Comparison of Hydration Drinks for Runners
| Drink Type | Best for Run Duration | Carbohydrates | Electrolytes | Cost |
|---|---|---|---|---|
| Water | Under 60 mins | None | None | Very Low |
| Isotonic Sports Drink | Over 60 mins | Moderate | Moderate | Moderate |
| Electrolyte Tablet/Powder | Over 60 mins | Customizable | High | Moderate |
| Homemade Electrolyte Drink | Over 60 mins | Low to Moderate | Low to Moderate | Low |
How to Develop Your Personal Hydration Strategy
- Listen to your thirst: While historical guidance suggested strict schedules, listening to your body's thirst signals is often the most reliable method for casual runners.
- Gauge your sweat rate: A simple method is to weigh yourself before and after a run under similar conditions. For every pound of body weight lost, you need to drink 16-24 ounces of fluid to rehydrate.
- Hydrate before: Start your run well-hydrated. Sip fluids in the two hours leading up to your workout.
- Sip regularly during: On longer runs, aim for small, regular sips (every 15-20 minutes) rather than infrequent, large gulps.
- Replenish afterward: After a long or hard run, rehydrate steadily over the next few hours. Post-run drinks with protein, like chocolate milk, can aid muscle recovery.
- Test in training: Never try a new hydration product or strategy on race day. Practice with your plan during long training runs to ensure your stomach handles it well.
Conclusion: Listen to Your Body
The best thing to drink when running is not a single answer but a personalized strategy. For short, easy runs, water is your best friend. For longer, more demanding efforts, integrating electrolytes and carbohydrates through sports drinks, tablets, or homemade mixes is crucial for performance and safety. Ultimately, the best approach is one you have practiced, that works for your body, and that you enjoy drinking. Pay attention to your body's signals, monitor your hydration, and enjoy the miles ahead. For more detailed insights into runner's nutrition, consider consulting a sports dietitian or visiting a trusted resource like Runner's World for expert advice on all things running.
