How to Hydrate Before a Run

If you've ever been out on a run and daydreamed about slurping a cold cup of water, chances are your body was signalling that you were thirsty and needed to hydrate. The more you sweat during a run, the more water and sodium your body loses. It's important to replace those lost fluids to avoid dehydration and to continue to perform at an optimal level.

While listening to your body is important, thirst may not always be a sufficient red flag. In fact, research has shown that thirst is satiated before the body is fully rehydrated. It can also be harder to perceive thirst during prolonged endurance exercise.

Be sure to check out the below to learn how much water runners really need, plus strategies and gear to help replenish fluids mid-run.

For the body to function properly, it's essential to drink enough water daily. Water helps the body to:

• Maintain a normal temperature
• Lubricate and cushion joints
• Protect the spinal cord and other sensitive tissues
• Get rid of waste

Hydration is especially important during strenuous exercise and high heat, since the body loses water and electrolytes through sweat. Electrolytes are essential minerals—including sodium, potassium, calcium and magnesium, among others—that help maintain the right balance of water in the body, regulate body temperature, move nutrients and waste in and out of the cells, and facilitate the proper functioning of the muscles and nervous system. Sodium helps regulate blood pressure, which is why some athletes add a little bit of salt to their water to drink after a workout.

In addition to drinking enough water throughout the day, it's important to replenish any lost water during a run. According to the American Council on Exercise, there are three main components to help maintain optimal hydration:

• Pre-run: About two to three hours before lacing up your running shoes, drink 500ml to 600ml of water. Then, 20 to 30 minutes before the run, drink another 240ml approx.
• During the run: During the workout, drink 200ml to 300ml approx. of fluid every 10 to 20 minutes.
• Post Run: When the run is done, drink an additional 200ml approx. of fluid 30 minutes afterwards, and drink 500ml to 700ml approx. of fluid for every pound of body weight lost during exercise. To track water weight lost during a run, weigh yourself before and after the run, and, remember, you're likely to lose more water during hot or humid weather.

Nike offers several options for staying hydrated on the run. To find the right one, consider your personal preference, as well as where you're running, the effort required and how long you plan to be out there.