The biggest risk for runners: dehydration. You’re out on an hour long run, haven’t drank much water, forgot your bottle at home – things can get dangerous very quickly.
Worst case scenario: You risk your body overheating, your internal organs shutting down, and your body unable to transport nutrients to its cells. It can require emergency medical attention.
That’s why it’s essential for runners (especially beginning runners) to take hydration seriously.
In this post, you’ll learn the signs of dehydration, gain an understanding of electrolytes, and ensure you’re drinking the right amount of water. A happy runner is a healthy runner.
And if you haven’t been following this series, read up on proper nutrition and the three important meals for runners.
What does dehydration look like?
Your body is mostly water. That water helps organs function properly, delivers nutrients to cells, removes waste, lubricates joints, and regulates body temperature.
You’ll get some pretty loud signals if you’re dehydrated while running:
Dry mouth
If dehydrated, your body will stop or slow the production of saliva, leaving your mouth feeling dry.
Cramping
As your body overheats, you can start to see signs of heat illness. One of the most noticeable symptoms is stomach cramps.
Keep in mind that cramping in the legs and calves is usually a sign of low electrolytes, which we’ll get to next.
Lack of sweat
This is a loud warning sign during physical activity. As your body risks overheating, it will try to conserve water. If this happens, you need to start the rehydration process ASAP.
Dark urine
The easiest way to tell if you’re dehydrated is by the color of your urine. The darker the urine, the more dehydrated you are.
(However, there are certain medical conditions and foods that can influence the color of urine. Check with your doctor if you’re worried.)
Proper hydration for runners
Have a proper hydration routine. Know how much water your body needs, and make sure you’re drinking it throughout the entire day. That way, you’ll go into each run properly hydrated.
How much water should you drink in a day? There’s the old adage of 8 8-oz. glasses of water for a total of 64 oz. Others use weight as a factor: drink between half an ounce to one ounce per pound (75-150 ounces for a person weighing 150 pounds). The Mayo Clinic recommends 4.7 liters for men and 2.7 liters for women.
Start with a regular routine and adjust it until you find the right specifics for your body.
Equally important to drinking water all day: drink water during your run.
It can be inconvenient to carry a water bottle when you’re running outdoors, but there are a few ways to make it less painful:
- Run on a track, trail loop, or the block around your house so that you can leave your water bottle but have easy access to it regularly during your run.
- Find a bottle slim enough to fit in shorts or leggings pockets.
- Buy a water bottle belt to keep your hands free. There are many options available for under $20.
Another important part of staying hydrated is understanding electrolytes and making sure you’re getting enough of them.
Electrolytes
Electrolytes are minerals that your body relies on for several different critical functions. They help with nerve signaling, muscle contraction, staying hydrated, balancing your body’s PH level, and so much more.
Most non-runners get enough electrolytes via food, but runners who are sweating a lot may need to increase their intake. Sports drinks, supplements, and micronutrient-rich foods work great for this.
When electrolytes get out of balance you can experience some serious side effects. Muscle weakness, confusion, numbness, tingling, fatigue, and in serious cases convulsions.
The electrolytes your body relies on are sodium, chloride, potassium, calcium, magnesium, and phosphate.
The two most critical for runners are sodium and chloride. That’s because these are lost in greater quantities through sweat.
The next three (potassium, calcium, and magnesium) are also lost through sweat, but in lower concentrations.
And the last one, phosphates, is generally lost in non-running ways, but we’ll still take a quick look at it.
The most important thing to remember about electrolytes: Get them in before your runs. Keep your body in a state of good hydration and keep your electrolyte levels balanced.
Talk to a medical professional if you think you are imbalanced or dehydrated.
Sodium and chloride: the salty secrets every runner should know about
These two electrolytes help your body regulate water retention. Sodium specifically helps send electrical signals between your brain and muscles via the nervous system.
The two minerals combined make common table salt.
That’s why some endurance athletes carry salt tabs or salt sticks. You might also see pickles at race stations for this same reason.
You need to make sure you’re getting enough salt. Runners on a low-sodium diet should keep an eye out for signs of dehydration, and add salt or a supplement as needed.
Another cause of low sodium and chloride is too much water. Yes, you can drink too much water – in relation to electrolyte intake. We lose electrolytes through urine, so drinking excessive amounts of fluids can flush out electrolytes fast.
Good sources include dill pickles, tomatoes (fresh, juiced, or in soup or sauce), and adding a small amount of table salt to meals.
Potassium: the cramp crusher
Potassium is responsible for regulating heartbeat and controlling muscle contraction. It also supports other electrolytes with water retention.
Your body regulates the level of potassium by filtering excess out via the kidneys, rather than through sweat. So runners shouldn’t need to supplement, unless:
- you’re prone to low potassium;
- you get a lot of muscle contractions during your runs;
- or you’ve been sweating excessively or for long durations.
Good sources of potassium include bananas, plain yogurt, potatoes with skin, leafy greens, and salmon.
Magnesium: The back up support
Magnesium helps in many ways: it supports strong bones and a healthy immune system, it helps with biochemical reactions, and it regulates blood pressure, blood sugar levels, muscle function, and nerve function.
Good sources of magnesium are leafy greens, nuts, and seeds.
Since magnesium isn’t lost through sweat, it doesn’t need to be a specific target in your hydration plan. Maintain a balanced diet and your level should stay at a healthy range.
Calcium: the bone builder
It should be no surprise that calcium is good for your bones – it’s been repeated in every milk commercial ever made. And they’re not wrong.
In fact, about 99% of the calcium in your body is stored inside your bones and teeth.
It also helps clot blood and assists other electrolytes with muscle contractions.
Dairy products are a great source of calcium. Leafy greens and certain vegetables contain it as well, but in smaller amounts.
A well-rounded diet should provide enough calcium, and since sweating isn’t a primary way of losing large amounts of calcium, you shouldn’t need to supplement.
However, if you’re practicing dietary restrictions that may impact your calcium intake, consider a supplement.
Certain medical conditions (including pregnancy) can also contribute to calcium deficiency.
Phosphates: the backup guy to calcium
Phosphates are similar in use to calcium. They help build and repair bones and teeth, and help the nervous system with muscle contractions.
Good sources of phosphates include meat, poultry, fish, and dairy.
Potassium is lost through non-running means like severely imbalanced nutrition, severe burns, chronic diarrhea, and long-term use of diuretics. If those aren’t common issues for you, then what you get from a standard diet should be adequate.
Talk to your doctor if something seems wrong
We’ve already covered the severity of dehydration. Make an appointment with your medical professional if you feel chronically dehydrated, or think you may have an electrolyte imbalance.
Get hydrated and get running
Now that you have all of the information you need, time to fill up your water bottle and lace up your shoes.
But first, leave us some feedback in a comment below. Next week we’ll be starting a series on training types, so be sure to subscribe so you can know when the next post drops. The first of this series covers training with heart rate zones.
Stay healthy and stay happy!
