Essential Hydration Tips for Runners: Staying Hydrated for Peak Performance.

If you’re a runner or an active person, you know that hydration plays an important role in your performance. But knowing how much water to drink and how to stay hydrated as a runner isn’t always easy to figure out. Especially if you’re newly into running or are coming back to it after a hiatus.

Whether you’re running around the block or running a marathon, being properly hydrated will help you feel better and run better. 

 5 Tips for Staying Hydrated to Run Better

1. Start as well-hydrated as possible.

If you are regularly drinking 8-10 glasses of water a day, you should be in a good place with your hydration. This is a great baseline to strive for so that you are as well-hydrated as possible going into each run, any time of day.

2. Swap water for coffee if you’re going for a morning run. 

While coffee does have water in it, and can add to your water intake each day, it’s not the best source of hydration before you go for a run.

If you are a morning runner, start your hydration at least 30 minutes before setting out on your run. For peak performance, swap out your coffee for water. Treat yourself to some coffee once you’re back. (But don’t forget to replenish with water as well!)

3. Bring water with you if you are running for more than 20 minutes. 

If you are running in warm temperatures, no matter how long you are going out, it’s a good idea to have water on you. As a general rule of thumb, if you are running for more than 20-30 minutes, have some water or electrolytes with you.

4. Add electrolytes to your water if you are going to be sweating a lot.

Speaking of electrolytes, if you are sweating a lot on your runs, you want to get back the electrolytes that you’ve been flushing out with sweating. The best electrolytes for runners are:

• Sports drinks
• Electrolyte tablets orpowder added to your water

5. Monitor your hydration levels and adjust where needed for next time. 

The best way to check if you are reaching peak hydration is to check your urine color. It’s the best hydration guide for you,and it’s the easiest way to know what’s working and what might need to change.

If your urine is dark-colored or bright yellow after you run, you’re dehydrated. 

You can also get more analytical with it and weigh yourself before and after a long training run. This can help you determine how much water you typically lose, so you know how much you should put back in.

Short run vs Long run

A “short run” and a “long-run” can look different for everyone. A good practice is to measure your run by time, rather than distance when it comes to hydration.

With this in mind, if you’re going for a run that lasts less than 20 minutes or so, you can probably get away without having water with you out there. However, it’s never a bad idea to carry water, regardless of the time you’re running. Especially, if you are running in hot temperatures and where you will be sweating a lot.

Avoid Dehydrationand Overhydration

Dehydration happens when your body loses a lot of fluids, like with heavy sweating. Without replenishing these fluids, with water, electrolytes, or other fueling beverages, you may face dehydration.

Signs of dehydration:

• Dry mouth
• Low energy or sluggish performance
• Cramps
• Headaches
• Nausea
• Dark-colored urine

Overhydration, or hyponatremia, is another thing that can happen. This is a more rare occurrence, but can also affect your performance as a runner. This condition may affect longer-distance/time runners, like marathon runners, ultrarunners and triathletes.

Signs of overhydration:

• Fatigue
• Headache
• Nausea

It’s far more likely that a runner would be dehydrated rather than overhydrated, but it is something to keep in mind when drinking a lot of water.

Sports drinks can help you maintain a healthy sodium level to prevent either from happening.

How Much to Drink & What to Drink Before, During, and After Running

How much to drink before, during, and after your run depends on two big things:

1. How long are you running?
2. How much are you sweating?

If you are running 45 minutes or longer, here are some best practices for pre-hydrating, maintaining hydration, and replenishing after:

• Pre-hydrating: Consider drinking 17–20 fl. oz. of water about two hours before your run. 
• Maintaining hydration: Drink about 5–10 fl. oz. of water or electrolyte drink every 15–20 minutes while running. (For easier measuring while running, this can be a few good long sips/drinks while you’re running.)
• Replenishing:  Get your fluids back to normal to helprecovery after your run. Do this by drinking 16–24 fl. oz. of water.
  

These are guidelines and may look a little different for everyone. But these guidelines are a good starting place to get you properly hydrated for peak running performance.

So that’s how much to drink, but what are other things you can drink in addition or instead of water? 

Sports drinks

You lose electrolytes when you sweat. If you lose too many, your performance can suffer. That’s why it’s important to replenish them when you can. A great, easy way to do this is to drink electrolyte-replacement sports drinks.

Other musclerecovery drinks for runners

Protein:  Typically, recovery drinks with protein are designed formuscle recovery after a run or workout. This can help you rebound more quickly.

Turmeric:  Protein isn’t the only recovery aid for runners’ muscles. Turmeric also helps accelerate recovery because of its natural anti-inflammatory properties. 

Daily vitamins & nutrients:  Getting a boost in Vitamin C, Vitamin D, and Zinc helps keep you healthy and performing your best.

AddingZYN Turmeric Electrolyte Drink Mix into your post-run recovery routine provides you with  electrolytes and turmeric, as well as the recommended daily value of Vitamin C, Vitamin D, and Zinc to aid in your athletic performance. 

Drinking ZYN beverages is a delicious way to get hydrated while incorporating the health benefits of turmeric into your daily habits. You canchoose from four tasty flavors, including blackberry dragonfruit, strawberry yuzu, passionfruit lemonade, and mango pomegranate.

Whether you're a seasoned runner or just getting started, hydration is key to your success on the track, trail, or pavement. Stay hydrated for better performance and more enjoyable runs!

 *These statements have not been evaluated by the Food and Drug Administration. The products are not intended to diagnose, treat, cure or prevent any disease.