Tips for Staying Hydrated While Running

Whether you are a regular gym-goer or a marathon runner, keeping hydrated before, during, and after exercise can have an impact on your health and performance. The amount of water you drink in a day can all depend on your age, body size, and the level of exercise you do. Not only is your water intake important when running but allowing yourself to run comfortably. From not carrying a lot of belongings to wearing breathable running gear, we outline some useful tips below.

Use an easy-to-handle water bottle

When running on a treadmill in a gym, there are areas where you can leave your belongings whether this is in a locker or on the treadmill itself. However, when taking an outside run, using a handheld water bottle with a stable grip will eliminate any inconveniences. Despite only holding a small amount of water, making sure you drink plenty before and after your run is advised.

Plan your hydration for running

For those outdoor runners, planning your route will help you calculate how much water you need before, during, and after, in comparison to your running length. However, if you plan your run so that you pass by an aid station, that way you can refill your water without carrying any more than what you need. The same goes for treadmill runners, setting yourself a target to run for a length of time with the right water consumption before taking a break and refilling at the nearest water dispenser.

Daily water intake

Every day water is lost through breathing, urinating, exercising, and more, which is why it is important to drink fluids and consume foods that include water. According to the Mayo Clinic, females should have around 2.7 litres of water a day and males should have 3.7 liters a day. With this water intake, your body can function properly, even more so when exercising.

Hydration Before Running

Around 60% of your body is made up of water, therefore drinking a large amount of water regularly has a lot of benefits on your body’s performance while running. According to Brigham Health Hub, you are advised to drink around 16 ounces (2 cups) of water 2 hours before running, as it helps fuel your muscles with more movement and boosts your energy levels. If you are going on a treadmill run, make sure to take a good-sized water bottle to refill once you’re at the gym. Alternatively, if you are going on an outdoor run, find a water bottle that is easy enough to hold while running and fill beforehand. If your body doesn’t get enough fluid before running, your heart will have to work faster than usual and your body temperature with rise quicker.

Hydration When Running

Drinking plenty of water while running will increase your athletic performance, resulting in making the most out of your session as well as feeling good afterward. Having a water dispenser in sight in the gym, whilst on a running machine will encourage you to drink more, this is good to remember when picking a treadmill or other machine. Drinking small amounts of water every 15 minutes will help your body absorb the fluids better, instead of taking large gulps. To make sure you don’t forget to set a timer or alarm to alert you. However, if you are running in a race or marathon, there should be water stops provided along the way.

Maintaining Hydration Post-run

Keeping hydrated after your run, as well as before and during, is just as important. After a long treadmill run or a marathon, your muscles will be aching in places you never knew existed. Therefore letting your body recover and drinking as much water post-run is vital for your body’s energy levels.

Staying hydrated with BRITA

At BRITA, sustainability is at the core. When purchasing a BRITA product, you will be contributing to the reduction of plastic waste and helping the environment. Our reusable water bottles and accessories are suitable for hot and cold drinks, available in a range of designs. Our floorstanding and countertop water dispensers are the perfect installations in gyms, leisure centres, and communal areas. With easy controls, you can refill with no hassle.

Discover our floorstanding and countertop models.

Tips for Staying Hydrated While Running