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You Asked: Drinking Water While Running

A while back I wrote a post about the Nathan Speed 4 Water Holder. I thought this nifty gadget was great for long-distance runners, since it holds a total of 40 ounces of water. After reading the post, a user had a great comment.

How much/often should you drink while running?

I'm sure many of you are wondering the same thing. To find out what I think,


Staying hydrated is a necessity, so here are some rules I like to follow:

  • An hour or two before a long workout, drink 16 ounces of water or a sports drink like Gatorade. This will help prevent dehydration and also keep you feeling alert.
  • During your run, sip eight ounces of fluid every 20 minutes. Plain water is fine if you're running an hour or less. If your run is longer, you'll need to replenish lost electrolytes, so Smartwater or a sports drink are better options. You can also use a combination of Gu or Luna Sport Moons with water.
  • Hydrate proactively. Don't wait until you feel thirsty to start drinking, since this is an early sign of dehydration.
  • Avoid drinking too much water, because it can lead to a potentially fatal condition known as hyponatremia, or water intoxication. This is when you have dangerously low amounts of sodium in your body. It usually happens on long or hot workouts, if you lose a lot of sodium through sweating and consume a ton of plain water. This sets off an electrolyte imbalance, so opt for sports drinks instead.
  • Lastly, after a run that's an hour or longer, rehydrate with 16 to 24 ounces of sports drink for every pound of water weight you lost during your workout.


Join The Conversation
kristints kristints 8 years
A great electrolyte replenishing beverage is coconut water, much healthier than Gatorade.
hydrateme hydrateme 8 years
The niftiest hydration item I've seen is a new device called AquaJoe. It's a sports drink powder holder/dispenser. It turns water quickly & easily into sports drink. i was even able to use it with bottled water. There is a video of it on . Enjoy!
ilanac13 ilanac13 8 years
i like how you always post about the right way to drink water during a work out but i've found that for myself i'm really not coordinated enough to do this. i get off pace or i run into things or it just doesn't work, and i have yet to figure out how to make this work out for me. are there any suggestions that you might have?
tlsgirl tlsgirl 8 years
Thanks for the guide. I'm always afraid that I'm going to drink too much.
syako syako 8 years
Thanks Fit! Great tips.
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