It’s not unusual for runners to suffer from dehydration because they have a hard time estimating how much fluid they’re going to lose during runs. This is one of the common problems every runner faces, but you can avoid it by following these three steps.
It’s important to hydrate properly before going for a run, by drinking 16 to 24 ounces of water about an hour before. You should stop hydrating after that point, so you wouldn’t have to go to the bathroom mid-run, but it’s ok to drink another glass of water before heading out.
On the Go
It’s also important to stay hydrated during your run, and the easiest way to do this is to bring a water bottle with you. If you find this too annoying, bottle belts and hydration vests are also an option. It’s recommended to take in 6 to 8 ounces of fluid every 20 minutes.
Planning Your Route
Carrying a bottle during your runs can slow you down and many runners prefer skipping it altogether. You can do this by planning your route so you have a couple of water fountains to quench your thirst along the way.