A Wife Loved Like The Church

Hydrating While Running

Posted on: March 9, 2011

I had so much fun with my half marathon series, that I’ve decided to start writing more about running. I don’t know how often I’ll do running focused posts, but hopefully once a week/every other week. As it progresses, I’d love to hear about what you want to know more about.

The Importance of Hydrating While Running

Ideally, you should hydrate every 15-20 minutes {or 2 miles}. And typically speaking, I do a poor job of hydrating. I’ve never taken water on a 3 mile run. And if I can be super honest, I’ve never taken water on a 5 mile run. Yikes! But I’m working on it and thought I’d pass along my tips.

Why Hydrate While Running:

1. Avoid Muscle Cramps – Your body needs hydration for your muscles to work properly. When you’re running {and sweating} you need to add back hydration.

2. Avoid Headaches – From experience, I can tell you that dehydration headaches are awful. Awful, awful.

3. Avoid Heat Exhaustion/Stroke – Adding hydration {in water or sport drink form} helps keep your body cool and lowers your risk of heat exhaustion/stroke.

How to Hydrate While Running:

1. Pre-run Drinks – I drink water like a fish, but I make sure to drink extra water before longer runs, to make sure my body is well hydrated before I ever start.

2. Run on a Treadmill – As boring as a treadmill can be, they do come in handy. You have your water bottle on hand and can easily stop to hydrate.

3. Carry Your Bottle – Find a good reusable, easy to carry water bottle. Or go a step further and get yourself a water pack. Amphipod makes some great products that fit most every runner’s needs {they are my current favorite}. I haven’t stepped up to a pack yet {though I’m saving my money for it}, so I carry a great bottle that has a hand grip.

4. Run with a Group – Group runs have water stations set up along the route, allowing you to take breaks throughout your run. In my experience, they were at 2m, 5m, 8m, etc.

Do you hydrate properly while running? How do you stay hydrated while running?

*Disclaimer: All tactics/tips are my own personal opinions and not medically backed. Please seek medical advice before starting any running program.

photo credit

6 Responses to "Hydrating While Running"

I dont hydrate till after 6 miles, I should and need to start doing it on shorter runs as well. Hydration is very important!


I use to be really awful about hydrating, but I’m trying to really start focusing on it more and more.

those carriers look cool- i don’t think i could handle carrying my water bottle. just have to plan my runs by/near ppl’s houses that i know to stop and get a drink 😉

The first time I did it, I wasn’t a big fan. But it’s really not to bad. Plus, as an added bonus, it gives your arms a better workout!

Even though I’m not a runner these sound like such great tips. I read that a great percentage of Americans are dehydrated so I think we should all think about keeping ourselves hydrated!

This is a good reminder always! It’s such a hassle to carry a water bottle running, but important!

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