Running how much water to drink

Take your weight before and after a run lasting an hour or more. Replace each pound of body weight lost with 20 to 24 ounces of water.

Do this along with eating foods containing carbohydrates and electrolytes, like a peanut butter and jelly sandwich. Many factors regulate your sweat rate. These include air temperature, run intensity, body size, gender, duration of the run, and fitness level.

For instance, well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves. Drinking water throughout the day is the best way to replenish fluid losses, as opposed to drinking all at one time.

Drinking before, during, and after training is just as important as drinking during the rest of the day. Hydration during running is important for performance and health. Drink water regularly during the day and practice hydrating while on long runs. All runners are different, so meeting with a registered dietitian can be beneficial to understanding your individual needs. Staying active through regular exercise and playing sports offers many physical and mental health benefits.

Get tips on how to optimize your workouts and keep your body safe from injury. Read more exercise and sports articles. Skip to content. Summer Health Guide : Article 5 of 6. Subscribe to Brigham Health newsletter for more insights. First name:. It is important to pace yourself and pull back until you hit the mile mark. You don't want to wear yourself out early on in the race.

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider. Anthony Luke, a primary care doctor at the UCSF Sports Medicine recommends shoes based on your foot shape and the type of running you intend.

Learn more. Here are some tips from specialists at the RunSafe Clinic that will help you get the most out of your marathon training while having fun and staying safe. Patient Education. Stay Hydrated Hydration should not begin the morning of the race. Eat Right Eat at least calories an hour before the race starts. Wear the Proper Gear Be sure to check the weather forecast and dress appropriately. Check the Course It is highly recommended that you review the marathon course before race day.

Continue reading Warm Up Before the marathon, make sure to go through a thorough warm-up that can include about 15 minutes of light jogging, followed by another 15 minutes of stretching. Give Yourself Plenty of Time You're likely to feel a bit nervous and anxious before the race, and the last thing you want is to be rushed. Pace Yourself Most people experience an adrenaline rush while waiting for the race to begin, which may cause you to barrel out of the start line at an accelerated pace without even noticing it.

During high-intensity activities, such as running, you can lose water at 18 to 35 fluid ounces per hour. This can ultimately lead to dehydration, which can make you nauseous, sick, and potentially land you in the hospital. So, really, you should not only be drinking water while running ; you should also drink it before starting out.

You should start drinking water way before you start to run. Try to consume 20 ounces of water about 20 to 40 minutes before your warm up, depending on temperature. You should also take a water bottle or some other way to carry water with you as you run.

A good rule of thumb is to drink 3 to 4 ounces every 15 minutes. You can also drink fluids with electrolytes as this can help energize your body. But drinking water alone is also good. The low- and high-end range value are the minimum and maximum amount of water you should be drinking on a daily basis. It is important that you be aware of this because drinking too much water can also pose threats to your health and performance. Being overly hydrated is not as bad as dehydration, but it can also affect your performance.

What happens is that your blood gets diluted, leading to your electrolyte levels dropping and your heart function becoming irregular and weak.

There is also hyponatremia. This happens when there is a rapid drop in sodium levels in your body due to overdrinking.