It’s starting to get warm in Portland!While we’re not into the high heat of summer yet, if it’s anything like the last few summers, it’s time to talk about staying hydrated when running this summer.
While we’re not into the high heat of summer yet, if it’s anything like the last few summers, it’s time to talk about staying hydrated when running this summer.
Our bodies, much like beer, are made up of mostly water. Runners need more than the average person. How much more depends on a variety of factors but generally speaking, .35 – 1.5 oz of water times your body weight. A 150-pound runner would need anywhere from 52 – 225 oz per day.
Beer can count towards that number, but if the alcohol volume is more than 4% (which is most beers), it can actually dehydrate you. As refreshing as it may taste unless you’re properly hydrated, it could be working against you.
While you probably don’t need to worry about becoming dehydrated during one of our 5K runs, here are a few simple ways to make sure you’re getting enough fluids for all of your summer adventures.
1. Drink first thing in the Morning
As soon as I wake up, I drink a big glass of water. Doing this first thing in the morning replaces fluids lost at night. It’s also a great way to prep your system before heading out on a morning run. Wait at least 30 minutes for it to settle before departing.
2. Drink when you’re Thirsty
More and more research suggests to simply drink when you’re thirsty. It is our bodies natural way of telling us we’re becoming dehydrated. If you know you’re going to be running long, or outside in really hot weather, getting in more fluids before you’re thirsty is a good idea.
An easy way to make sure you can drink when thirsty is to have easy access to water (or sports drink without added sugar) all day. Keep a water bottle with you at all times!
3. Carry Water with You on Runs
If you’re planning on running long this summer ( more than 60 minutes at a time), it’s good to carry water or sports drink along with you. Use a hydration backpack, waist pack or handheld bottle. I like handheld water bottles best because they are easy to carry and don’t slip or bounce around.
On long runs, I’ve found that 2 oz every mile works well – under mild temperatures (65 – 70 degrees). When it gets to be 80+ with high humidity, I may double that.
4. Monitor your Urine
Your pee is the best way to tell whether or not you’re hydrated enough. If it’s crystal clear, you’re drinking too much. If it looks like an imperial stout…go see a doctor immediately! A lemonade color is ideal. According to the Academy of Nutrition and Dietetics,
The color of the first morning’s urine after awakening is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Dark urine is often produced soon after consuming vitamin supplements.
Follow these tips to stay hydrated all summer! When you do, you can enjoy a delicious craft brew at our next 5K fun run without worrying about dehydrating yourself.
