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How to Keep Hydrated

Although there are many health benefits to running, including an increased calorie burn, muscle gain and cardiovascular fitness, it can also cause dehydration. This is especially true for new runners and those who live in hot climates. Some people think that drinking when thirsty is sufficient, but that is not always a great indicator. Experts recommend that runners drink at least 12 ounces of liquid each hour of running, but more may be necessary in temperatures above 55 degrees. Read on to learn more about what to hydrate with, how to carry your fluids and more.

What Should You Be Drinking?

When you run, you have the option of drinking three different things. The first, water, is the most common and the most important. A second option is Nuun, an electrolyte beverage that has no calories but contains sodium. The third option is a sports beverage that contains both calories and electrolytes such as Gatorade or Powerade. Each person will need to decide what beverage works best for them personally on their runs.

How Should You Transport Your Fluids?

Unless you are able to run along a route with plenty of water fountains, you will need to transport your water with you. Depending on the length of the run and how much you drink on a typical run, you may want to consider a handheld water bottle, a hydration pack or a fuel belt. Each of these options can be purchased online or from most running and athletics stores.

Is Fluid Enough?

While fluids are vital before, during and after a run, you may also need to supplement with additional items. For long runs over one hour, you might need to take in additional calories through sports gels or carbohydrate tabs. Keep in mind that you will already be taking in sufficient calories if you drink sports drinks like Gatorade.

It is very important for runners to stay hydrated. As you get dehydrated, you will lose strength and endurance, affecting the speed of your overall run. Use these tips to stay hydrated on the run.

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