Adequate fluid consumption for a runner goes well beyond the recommended 8-12 C of water a day. As you train, recognizing the importance of proper hydration and developing good hydration habits will be key to getting the most out of your running.  Below are guidelines to help you develop a hydration routine while you chase down your goals.  Remember to think of the recommended 8-12 Cups of water a day as your “hydration foundation” as going into practice or a meet even slightly dehydrated can cause a significant decrease in performance. The recommendations listed are for the additional fluids you will need before, during, and after your run to help maintain optimal athletic performance and health!

Pre-Run Hydration

•  ~20 fl oz, 2-3 hours pre-run 
• Carry a water bottle with you during classes and practice the “Water Fountain” Rule
•  7-10 fl oz after the warm-up or around 15-20 min before run – Sipping, NOT gulping!

 Post-Run Hydration

•  Replace that fluid loss!  On hot and humid days or if you are someone with a high sweat rate, weigh yourself before and after your run to estimate the body water loss.  Then follow the guideline of drinking ~3C of water/fluid for every 1 lb spread out over the next few hours. 
•  On very hot and humid days or after longer workouts  a sports drink or something as simple as 100% fruit/vegetable juice or low fat chocolate milk will not only assist re-hydration but also help aide in recovery by  refueling those depleted glycogen stores!  

Signs of Dehydration Include:

• Thirst – the first sign of dehydration!
• Fatigue

–        Not feeling recovered from the previous workout

–         longer recovery time needed between intervals

–        Trouble maintaining normal training pace/elevated heart rate

• Headache
• Dry mouth
• Bright – Dark yellow urine
• Muscle weakness
• Dizziness
• Lightheadedness

REMEMBER every body is different! What one runner needs to stay hydrated and fueled is different from the next. Use the provided information as a guide to discovering what works best for you!

Kaitlyn Gwyther

MPH Candidate '08

Human Nutrition/Dietetics

School of Public Health

University of Michigan

Resources:

Coleman, Ellen, Eating for Endurance, Fourth Edition, Bull Publishing Co., Boulder CO.

Iowa State University Extension 1/12/06  “Eat To Compete: Fluids”, Iowa State University Extension Sport Nutrition Web site.< http://www.extension.iastate.edu/nutrition/sport/index.html> 6/20/07

 Karp, J. “Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine”. International Journal of Sport Nutrition and Exercise Metabolism, 2006;  16: 78-91