I wanted to share a bit about hydration on the run. Hydration is so important and it’s something I spent all summer long trying to get right. Now to start off, I just want to say that everyone is different and you are going to need to do what works best for you.
Tips on hydrating for a big race:
- Figure out what you are going to use to hydrate while racing. Meaning, will you carry your own fluids or drink the fluids that are on the course? If you plan to do the latter, then make sure you take note of tip number 2:
- Note what fluids will be offered at the race and train with them. I can not overstate this – if you are planning to take a sports drink that is offered on the course, please try it out during a few of your runs. For example, I know that at the Richmond Marathon (I’ll be running the half this fall), they serve the blue stuff – blue Powerade. I don’t normally drink Powerade but since I plan to take fluids on the course, I’ll make sure to drink Powerade during a few of my longer runs just to make sure my stomach can handle it.
- Drink before you get thirsty. Use your long runs as race day trials and practice drinking a little bit every so often. By the time you feel thirsty you might already be dehydrated.
- Don’t drink too much. I know this sounds confusing, but having too much water can be almost as bad as having not enough. Test this out in your training and make sure you have a rough idea of much much and how frequently you’ll drink during the race.
- Plan your drinking around your eating. If you are going to be taking in calories through food (which you definitely should for a marathon and might do for a shorter distance as well), plan your drinking to coincide with that. If you’ve ever tried to choke down a gel or a shot blok on no water, you’ll understand where I’m coming from.
- Finally, don’t forget about electrolytes. If you are running for multiple hours, just water might not be enough. Figure out what works for you (taking in mind what is going to be on your race course – tip number 2) and train with that!
Want more? Check out this post for more info on what I use to carry my fluids and what helps keep me hydrated!
What are your tips for hydration on the run?
I think fueling with liquids is one of the most important but most missed parts of training. It’s important to experiment with all offered type of products that work for you. Some people love Gatorade…some people it really upsets their stomach. It’s about finding what works for you!
Hollie recently posted…Festival of Races 5k (19:13)
Courtney, I’m so thankful that the leaders of the Little Rock Marathon training group, with whom I started running over 10 years ago, encouraged us to NEVER depend on a race/aid stations for our hydration and to always be self-sufficient. I got used to running with belts, vests, handheld water bottles, etc. and didn’t have to learn all of that AFTER I was already accustomed to running longer distances; I think the most important thing you’ve shared is for people to remember to get it figured out ahead of time! Thanks for sharing this!
Tara @ Running ‘N’ Reading recently posted…Quotable Quotes: Once a Runner by John L. Parker, Jr.
yes, figuring it out BEFORE race day is so important, right?
Thanks for the insight! Richmond will be my first full marathon and I’ve been struggling with fueling/hydrating on the run but these tips definitely help!
Sarah @ Sarah’s on the Run recently posted…TOTR: Novelty Races
Yay for Richmond! I’ll be there running the half and then cheering for the full marathoners. You will LOVE it. Great race, fantastic course support!
Its so important to test anything out prior to race day. If you know what will be available on the course in advance, and plan to take advantage of it (Gatorade, Powerade, gels, etc), then you need to test it out prior to race day. Nothing new should ever be drank or consumed during the race.
Kathryn @ Dancing to Running recently posted…Tips for Being Race Day Ready
EXACTLY! Nothing new on race day!
I try to take in more fluids during the week leading up to the race, just like carb loading. I want to make sure my hydration isn’t deficit going into race day, but I don’t think doing it only the day before is any help.
Lesley recently posted…3 Things Thursday
I am still trying to decide if I want to wear my hydration vest for MCM. It really makes my shoulders super tight and I don’t want to have to worry about that, but I also don’t like to carry a handheld either. I can’t do gatorade so I need to bring something or else the same thing will happen as last year. I may wear my vest but just fill the bottles and refill at water stations to avoid the extra weight…..
I think your solution sounds like a good one. What did you do on your long runs?
I find it is such a delicate balance on how much fluid to consume while i’m running. I certainly want to stay hydrated but I don’t want to make multiple potty stops or start getting a side cramp. I wish there was a magic number out there!
Yes – I felt like I had to go for much of my marathon and that was VERY uncomfortable!