Ways to Hydrate
Now that you have prepped the day before and have decided what hydration works best for you, it's time to run. If you run with a club or coached group, you may not have to worry about water along your route because many provide water stations. Should you be on your own, it's important to know where water fountains (or friendly shop owners) are along your route. Even if you do run with a group that supports you with water stops consider carrying your own water.
Don't own a bottle you can carry or know the options? Try:
- Handheld Water Bottles: These are usually built to fit snugly in the palm of your hand. Many come with an adjustable strap so you can make sure it won't move around during the run. Another added bonus is that these come with a pocket to stow your keys and ID.
- Waistpack or Hydration Belt: If you like to bring your phone, ID, cash and keys along for a run, then a hydration belt or waistpack are two excellent options. These products allow you to carry more, including multiple water bottles. You can customize a belt or waistpack to meet your needs too.
- Hydration Backpack: The most familiar hydration backpack is probably the CamelBak.This option is the best for runners who are training for extra long distances or in high heat.
Hit the Ground Running
Once you're out on the road, it's important to pay attention to how much you're sweating.
"Some people can lose up to 7 to 10 pounds on a long run, in heat and humidity," Dodds says. "That weight loss in the course of a run can dramatically decrease performance, as well as put you at risk for injury or heat illness."
Pay attention to your body and clothing during a run, Dodds says. Even if you have been hydrating on the run, it's important to look down and spot warning signs of dehydration.
"When your shirt is completely drenched and a salt ring is forming, it's time to slow down," Dodds says.
Stay healthy with our nutrition guide.