To drink or not to drink while running?

Nikolay Goryachev

Expert of X-Fit gyms in Russia

Is it necessary to drink water during a workout or can you do it before and after the session? And if you do drink water while running, how, what and how much?

What happens to the body during running?

Running, like any physical activity, causes the body to lose fluid. Scientifically, this is called dehydration, a process by which we lose water and electrolytes, which in turn are essential for efficient muscle performance.

Sweat and respiration are the two main routes of fluid loss. Dehydration depends on a number of factors: the intensity of the runner’s movements, the temperature and humidity at which the workout takes place, the heart rate during the run and the level of training. Losing a large amount of fluid can dehydrate the body and cause the runner to overwork, which in turn can lead to internal organ failure and metabolic problems.

Even the loss of a small percentage of body fluid leads to a shift in homeostasis (constancy of the internal environment) and requires replenishment. It is critical to avoid dehydration when running.

How can you tell when dehydration is starting?

It’s simple: if you start to feel thirsty while running, dehydration has already begun. There are also early manifestations: dry mouth and a decrease in training intensity (when you start to notice that you are losing energy).

There are times when runners experience cramping in competition – this can indicate serious dehydration. Other “symptoms” of a lack of water include feeling nauseous, headaches, and a decreased running pace. Fluid loss in the body must be replenished. This process is called rehydration.

How much to drink water?

In the question of how much to drink during training, runners are based on a number of conditions: the duration of the run, the peculiarities of the temperature regime, the terrain of the place where the training will take place (running on rough terrain or running on hills will lead to greater losses).

It is also important to take into account individual characteristics: some people sweat more, others are less tolerant of high temperatures. A normal run of up to 50 minutes at a comfortable temperature does not require extra fluids, the main thing is to drink before the run and be able to replenish your losses afterwards. If you are going to run for more than 50 minutes, it is important to consider how you will replenish your fluids as you run.

A common average recommendation, without taking into account individual characteristics, is to drink 100-200 ml at intervals of 15-20 minutes during the run, without waiting for thirst or dryness.

What’s in addition to water?

At high temperatures, it is wise to shorten the time between drinks and add electrolytes to your water intake, or drink an isotonic drink rather than “empty” water, or use salt capsules. Electrolytes are minerals that the body loses with sweat. Loss of large amounts of electrolytes leads to decreased performance, decreased intensity, and can cause cramps and sensations of tightness in the muscles. Runners must compensate for the loss of electrolytes, especially in long competitions – half marathons, marathon distances.

The best options for electrolyte recovery will be an isotonic drink, mineral water, plain water with the addition of a salt capsule. It is impossible to say how much electrolytes you need to drink during a workout or a race – it is very individual, so ideally you should carry a small supply with you during prolonged exertion.

An isotonic drink, in turn, contains glucose in addition to minerals, which gives the athlete a boost of energy. Good isotonic drinks usually have a balanced chemical composition and are as easy to digest as possible.