Run Thirsty
The goal is to dehydrate yourself by somewhere between 1.5 and 2.5 percent of your body weight in each session. What it takes to achieve this is a trial-and-error process that depends on your sweat rate, exercise intensity, and local running condition (use this Hydration Calculator to figure it all out). Weigh yourself (naked and dry] before and after your runs to assess how dehydrated you're getting. If you're not getting dehydrated enough, wear extra clothing or run longer. If you're getting too dehydrated, drink more. In serious heat, you may need to drink quite a bit midrun to stay in the target range.
More: 14 Surprising Causes of Dehydration
Refuel and Recover
Researchers have found that you get twice as big a boost in plasma volume if you refuel with a mix of carbohydrate and protein within 10 minutes after a dehydration workout. Aim for a 4-to-1 ratio of carbohydrate to protein—a glass of chocolate milk, for example. Also be sure to drink enough water to return to normal hydration.
More From Runner's World: The Ultimate Post-Run Smoothie
Be Careful
Dehydration has very real risks if you overdo it, so don't stray too far from home, and carry water or cash in case of emergency. If you notice nausea, a headache, dizziness, muscle cramping, confusion, or unusual fatigue or irritability, stop and get water and/or help.
More From Runner's World: The Very Best Drinks for Runners
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