Hydration while running: everything you need to know about drinking on the go

There is nothing quite like a great run. Enjoying your head in the wind, clearing your head in fresh outdoor air. It is important to stay well hydrated while running. If you don't, you will not only dehydrate quickly, but you are also more likely to get cramps, fatigue and dizziness. In this blog, we will give you information on why drinking while running is so important and exactly how much you should drink while running.

Why is hydration so important?

Keeping yourself properly hydrated while running is incredibly important for your performance and overall health for several reasons. We list those reasons for you below.

1. Performance enhancement: even a slight fluid loss of only 1% compared to your body weight causes your heart to beat 3 to 5 times a minute faster. So this has a huge negative impact on your health and performance.
2. Preventing fatigue: poor or insufficient hydration can lead to faster fatigue, increased risk of muscle cramps and impaired cognitive functions,
3. Electrolytes: sweating a lot not only causes you to lose fluid but also essential electrolytes such as sodium, calcium, potassium, magnesium and chloride. These are incredibly important for proper muscle function and nutrient transport.
4. Temperature regulation: taking in enough fluids helps your body regulate your body temperature while running.
5. Injury prevention: proper hydration reduces the risk of injury while running.

How much should you drink while running?

The exact amount depends on factors such as your body, how intensively you run and the weather. Here are some guidelines:

• Short distance (up to 45 minutes): for short distances, you usually don't need to bring water, especially if you start well hydrated.
• Medium distance (45-75 minutes): drink about 150-250 ml of water every 20 minutes.
• Long distances (over 75 minutes): combine water with sports drinks to replenish electrolytes and energy. Keep about 500-750 ml per hour.

When should you drink?

It is incredibly important to take small sips rather than large amounts at once. Start drinking before you get thirsty, as thirst is a sign that you are already slightly dehydrated.

• Before you start: drink 300-500 ml of water about 2 hours before you start. This gives your body time to process fluids.
• During running: Take a few sips every 15-20 minutes.
• After running: top up your fluids with water or take a recovery drink.

What is best to drink?

Drinking water while running is incredibly important. Especially during short distances, drinking water is ideal. If you run a longer distance, opt for sports drinks as well. These contain electrolytes such as potassium and sodium that will help you avoid cramps and dehydration. Do you need more energy quickly during your run? Then you can opt for a gel or energy drink combined with water. Practical tips for drinking while running:

• Wear a drinking belt or backpack: these accessories make it easy to run without having to hold anything in your hands.
• Plan your route past water points: this is ideal when you want to run without extra weight.
• Experiment during workouts: try out different drinks and quantities to see what works best for you.

Need more information?

Do you have any questions or comments about hydration while running after reading this article? Then don't hesitate to contact our highly knowledgeable customer service team. They are ready to answer all your questions. We can be reached via phone, live chat and e-mail.