Hydration tips for runners

We’ve all heard at some point or other about the importance of hydration, in particular with regards to running and running performance. But what does it really mean? Our bodies are made up of approximately 70% water and to keep our bodies performing at an optimum level we need to keep those hydration levels relatively constant. As we exercise we sweat, which means a loss of water, salts and sugars; as these levels decrease our bodies become less efficient. Hence, it makes sense that the greater the deficiency, the more inefficient the body becomes.

So how much should we drink and when? Previous thoughts included drinking at regular intervals whether you were thirsty or not, with the intention of trying to get “ahead of your thirst” (i.e. drink before you are thirsty). The experts thought that by the time you were thirsty, it was too late, you were already slightly dehydrated and this would affect your performance.

However, studies out of South Africa by the well renowned Dr Tim Noakes suggest that this slight dehydration has no effect on your performance. Studies show that drinking during exercise only when you are thirsty has no detrimental effect on performance or health. In fact, studies show that drinking at a high rate (to try to get ahead of your thirst) has no advantages at all and has been seen to negatively affect some athletes by causing severe stomach distress by drinking too much.

Noakes would be the first to admit that drinking to thirst is not a perfect indicator of your hydration status, but it does seem to be a good indicator of optimal drinking rate and the limited dehydration that may occur from drinking to thirst will have no negative effects on your performance.

I think the bottom line is, like many aspects of running and running training, to try these things out in training. The old adage of “practise makes perfect” is key here. Everyone is different; therefore it is worthwhile trying different hydration strategies during your running training and see what works best for you. Good luck and enjoy your running journey!