Tasty Tuesday: Hydration Hacks for Runners

Hydration is one of the most important and often overlooked aspects of running. For beginners, it can be tricky to find the right balance. Too little water and you risk fatigue, dizziness, and cramps; too much, and you might feel bloated or even disrupt your body’s electrolyte balance.

In this week’s Tasty Tuesday article, we’ll explore how to stay properly hydrated as a runner, the role of electrolytes, and how to tailor your hydration strategy to your training. With these tips, you’ll learn how to keep your body in peak condition for every run.

Why Hydration Matters for Runners

When you run, your body loses water and electrolytes through sweat. Staying hydrated helps:

• Regulate your body temperature
• Maintain energy levels
• Support muscle function
• Prevent cramps and fatigue

Even mild dehydration can make running feel harder and reduce your performance, so keeping your hydration levels in check is key to enjoying your runs and improving over time.

How Much Water Do You Need?

The amount of water you need varies depending on factors like the weather, your sweat rate, and the length and intensity of your runs. A general rule of thumb is to aim for 2 to 3 litres of water per day, including what you consume with meals. On running days, you’ll likely need a bit more to replace fluids lost through sweat.

Here’s a basic guideline:

• Before Your Run: Drink about 400–600 ml of water 1–2 hours before running. This gives your body time to absorb the fluids.
• During Your Run: For runs under an hour, sipping water isn’t usually necessary unless it’s very hot or humid. For longer runs, aim for 100–200 ml every 20 minutes.
• After Your Run: Rehydrate with about 1.5 times the amount of fluid you lost during your run. A simple way to gauge this is by checking your weight before and after exercise.

Electrolytes: Why They Matter

Electrolytes, including minerals like sodium, potassium, and magnesium are essential for muscle function and hydration. When you sweat, you lose electrolytes, which can lead to cramps, fatigue, and reduced performance if not replaced.

For shorter runs, plain water is usually enough. However, for runs lasting over an hour, especially in warm conditions, consider:

• Coconut Water: A natural source of potassium and sodium.
• Electrolyte Tablets: Convenient to mix into water and tailored for athletes.
• Homemade Electrolyte Drinks: Combine water, a pinch of sea salt, a squeeze of lemon, and a teaspoon of honey for a natural hydration boost.

Tips for Staying Hydrated

• Start Hydrated: Make sure you’re drinking water throughout the day, not just before your run. A good test is checking your urine colour, it should be light yellow.
• Carry Water for Longer Runs: Use a handheld water bottle, hydration belt, or vest for runs longer than an hour.
• Use Sports Drinks Wisely: While sports drinks can be helpful for replenishing electrolytes, choose ones with low sugar to avoid unnecessary calories.
• Drink to Thirst: Listen to your body. Overdrinking can lead to hyponatremia, a rare but serious condition caused by low sodium levels in the blood.

Hydrating Foods to Include in Your Diet

You don’t have to rely solely on drinks for hydration, many foods have high water content and can contribute to your fluid intake. Adding these to your diet can help keep you hydrated:

• Watermelon and Cucumber: Over 90% water, these are great snacks for post-run recovery.
• Oranges: Packed with water and vitamin C, oranges are perfect for replenishing fluids and supporting your immune system.
• Leafy Greens: Spinach and lettuce have high water content and are great in salads or smoothies.
• Yoghurt: Contains water and electrolytes, making it a hydrating snack or breakfast.

Signs of Dehydration

It’s important to recognise the signs of dehydration so you can take action before it impacts your performance or health. Watch out for:

• Dry mouth or excessive thirst
• Dark-coloured urine
• Fatigue or dizziness
• Muscle cramps
• Headache

If you notice these symptoms during or after a run, drink water or an electrolyte drink and take it easy until you feel better.

In Summary

Hydration is a cornerstone of running performance and recovery, especially for beginners finding their rhythm. By staying hydrated throughout the day, listening to your body, and adjusting your fluid intake based on your runs, you’ll be better equipped to enjoy every kilometre.

Incorporate hydrating foods, experiment with electrolyte options, and always aim to drink to thirst. Join us next week for more Tasty Tuesday tips as we continue exploring how nutrition supports your running journey.