Hydration Tips and Tricks for Runners

Run It - tips and tricks for runners by runners.  | happyfitmama.com

Welcome to another edition of Run It!

In case you missed it, here’s what we covered so far this year:

Winter Running Tips and Essentials

How to Stay Sane on the Treadmill

The Best and Worst Racing Advice for Runners

Essential Exercises for Common Running Injuries

This month we are talking about hydration as we are about to embark on the hottest time of the year.  Maybe.  Here in the Northeast it’s been super fickle.  One day it’s 40 degrees, the next it’s 100.  Summer will come one day.  I hope!

I do my best racing in cool weather. But regular running and training? I love summer. I don’t have to bundle up from head to toe in a million layers. I don’t have to worry about slipping on the ice. I can run at zero dark thirty and it looks like it’s the middle of the day.

But there’s no doubt, summer running is hard. It can make it feel like you need gills rather than lungs on even your easy paced runs.

The warmer the weather, the more you sweat, therefore, the more your blood volume lowers. The more your blood volume lowers, the harder your heart has to work to deliver precious oxygen to your muscles. What would usually be an easy paced run feels more like an all out tempo at least.

Staying on top of your hydration, particularly for runs longer than an hour or more, is key to surviving running in the heat.  Although, if you are training for any long distance race, no matter the season, it’s important to practice your hydration plan for race day success.

Hydration tips and tricks for runners happyfitmama.com

So when should you hydrate?  There are three crucial parts of the equation. Before, during and after.

Before you head out for your run, drink a cup or two of water but not so much that you will be looking for a place to pop a squat within the first mile.

During your run you’ll be sweating a lot more so you’ll need to have to replenish some of what you’ve lost. Plan a route that has water fountains accessible, stash water bottles along the way, use a hand held bottle, fuel belt or hydration pack. If it’s really hot and humid, you may consider using electrolyte drink.  I personally am not a fan of Gatorade but really began to like Tailwind over the winter/spring.

I like to keep my hand held water bottle in the freezer so it’s ice cold.  The ice melts to water soon after I start to run.  I have an 10 oz Fuel Belt hand held that easily fits in the palm of my hand and is not annoying.  I also have a larger 16 oz Nathan hand held that I like a lot too.

You could also use the freezer method with a hydration pack except fill the bladder half way with water before stashing in the freezer.  When it’s run time, fill the remainder of the bladder up with water.  The cold from the ice will keep you cool. I’m excited to test out my Ultimate Direction Adventure Vesta on runs this summer.  I loved it all winter/spring long for its comfort and easily accessible holsters.

I haven’t had much luck with waist fuel belts.  Most annoy me to no end with the endless bouncing and riding up.

It’s really a personal preference when it comes to carrying water bottles and long runs.

When you are running long, have a plan for when to hydrate. I like to plan to take sips of water at least at every mile beep from my Garmin. That’s the easiest way for me to remember.

After your run, continue to drink with plain water or an electrolyte drink. You may also choose a recovery drink rather than something to eat to replenish your muscles.  An ice cold recovery smoothie or a simple class of chocolate milk will do the trick.

Here are even more hydration tips from 4 (Sarah is taking the month off from joining us) of my running friends. Click on the picture to take you to their post. And don’t forget to Pin away so you have a stash of valuable running info to reference whenever you need it.


Run It - Hydration Tips and Tricks for Runners




Summer Hydration Tips for Runners


Hydration Tips For Runners (1)

Linking up with Wild Workout Wednesday and the Coaches’ Corner.

What are your tips and tricks for hydration?

Is it summer running where you are?  Could you send that weather my way please?


13 comments on “Hydration Tips and Tricks for Runners

  1. I couldn’t agree more about not having to put on a million layers and running at 5am could be 5pm. LOVE IT!!! Obviously what I don’t love is all this extra hydrating 🙂 I’m SOOOO bad at it but I’m still alive. Luckily it’s a lot easier to drink for triathlon (on the bike!) so I don’t have as many issues as I used to.
    Love the link up!!
    Allie recently posted..Hydration for Runners – What Not to DoMy Profile

  2. As simple as hydrating is, it’s something that took me a while to get the hang of. For a while I never even brought water with me on the run which I came to regret more than a few times! Now I carry my handheld and when marathon training I use my hydration vest!

  3. I love the early light on summer mornings, but not the extra hydration! Thankfully most summer mornings are cool enough where I only need to carry water for runs over 10 miles, but those long runs always start piling up in the heat of summer. I’m interested to hear what you think about the vest – I need to find something more than a small handheld.

  4. I like the idea of freezing half of your hydration pack so that it keeps your back cool and your water stays cooler for longer! #WildWorkoutWednesday

  5. Hydration is definitely a weakness of mine. I rarely drink on the run, short or long, and know I need to pay more attention to this in the summer months. Great idea for a series!

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