How Much to Drink While Running

This is almost impossible to answer because there are many variables. However, its important to be aware of the variables so you can make a decision on the day.

Weather. One of the key factors is temperature Obviously on warmer days you will loose more fluid (and salts) as you sweat. This needs replacing to avoid the onset of dehydration.

Sweat rate. Some people sweat more than others and obviously the faster you loose fluid, the faster you need to replenish. Distance. The further you a running, the more fluid you will need to take on. Its an obvious point. However, its really a planning point. If you know you are going to be running 10 miles, and you have worked out how quickly you loose fluid while running, you can prepare.

To really get to know your hydration requirements you should do a test run. Run for 1 hr and measure your weight loss. To do this weight yourself naked before and after and the weight loss is your fluid loss. 1kg =1Litre. You might be very surprised.

To measure the impact of weather you can obviously run this test on warmer and cooler days and keep a log. You will then get to know how much you need to trying to compensate for. If you plan to start well hydrated, you will be able to plan how much to drink how frequently during a run. Taking many sips from your hydration pack is far better than gulping. However, some people find drinking whilst running uncomfortable. It’s worth doing a few training runs to get used to having fluid in your stomach while running.