How do you Hydrate for Running?

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Do you suffer from cramps? Do you perform poorly when running in the heat? Ever experienced a kind of malaise that leaves you unable to hold your pace? Have you ever dropped out of a race or ended up in the medical tent? Do you come home from runs drenched in sweat? Do you find salt stains on your running gear?

If you answered yes to any of these questions, you may need to learn more about how to hydrate for running. Well, you’re in luck! Today’s episode is all about hydration. My guest today is an expert on this topic. Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration.

Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. During his racing career, he discovered how personalizing your carbohydrate, electrolyte and fluid intake can make a huge difference to performance. This led to him setting up Precision Fuel and Hydration, a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.

Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with his wife Lucy and their 2 young children Bobby and Bethany. 

Precision  Fuel and Hydration have kindly offered listeners of The Adaptive Zone podcast a 15% discount off their first purchase. The discount code comes at 00:02:25 in the show but if you missed it just drop the Precision Fuel & Hydration team an email at hello@pfandh.com to let them know you heard about them through the Adaptive Zone podcast and they’ll be happy to help you out.

Hydrate for Running

Click to jump to that part of the video…

• 00:00 Introduction
• 00:02:25 Discount Code
• 00:06:45 What problems does a suboptimal hydration strategy cause?
• 00:22:50 How much fluid am I losing in my sweat?
• 00:36:27 How much sodium am I losing in my sweat?
• 00:39:18 How much should I drink when I run?
• 00:47:38 Can we get our carbs and sodium in the same drink?
• 00:53:21 Should I drink in sips or big gulps on my runs?
• 00:57:17 What causes hyponatremia in runners?

Discussed in the show

• How to measure your sweat rate blog and the Precision Hydration Sweat Loss Calculator Spreadsheet
• Mat’s Precision Hydration Spreadsheet

Other Podcast Episodes with Andy

• Hydration, Sweat and Cramping with Precision Hydration’s Andy Blow – Ask a Cycling Coach Podcast 221
• Race nutrition and hydration – current best practices with Andy Blow | EP#293 That Triathlon Show
• Hydration in endurance sports: a Q&A with Andy Blow | EP#191

Resources from Precision Hydration and Fuel

• The Fuel & Hydration planner – we’ve launched a new planner that helps athletes understand how much carbohydrate, fluid and sodium they should be aiming to consume during training and races. The planner provides personalized recommendations for whatever they’re training for. 
• Book a free 20-minute hydration and fuelling strategy video consultation – athletes can book a free one-to-one video call with a member of our Athlete Support Team to ask any questions they might have about refining their fuelling plan. 

Further Reading from Precision Hydration and Fuel

How to Hydrate for Running

• Hypotonic, isotonic or hypertonic drinks – The key differences
• Why sodium is crucial to athletes performing at their best
• How to START hydrated
• Are you a salty sweater?
• How to measure your sweat rate
• Why do athletes suffer from cramp? 

Fuelling

• How much carbohydrate do athletes need per hour?
• Which energy products are right for you?
• How to train your gut

Caffeine

• Should you use caffeine as part of your fueling strategy?
• How to use caffeine DURING exercise

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Hydration for Runners

Hydration is a big deal for runners. If you’re not careful, you could end up feeling really sick and not performing at your best. That’s why Andy Blow, the founder of Precision Fuel and Hydration, is here to help. He was once a professional triathlete and knows all too well the dangers of not being properly hydrated.

What is hyponatremia?

Hyponatremia is a medical term for when the levels of sodium in your blood are too low. This can cause a number of symptoms like cramping, feeling lightheaded, and being really tired. Andy had these symptoms during races and found that by increasing his salt and sodium intake, he was able to perform better and feel better afterwards.

Why is hydration important for runners?

If you’re not hydrated, your body can’t perform at its best. Dehydration can lead to a drop in your blood volume, which means your body can’t regulate your blood pressure or keep blood flowing to your gut. This can make it hard to eat and can cause digestive issues, making it even harder to perform. In fact, a study of ultra-runners showed that the number one reason people didn’t finish a race was because of digestive problems, and that these problems were made worse by losing too much fluid during the race.

How can you tell if you’re dehydrated?

The easiest way to figure out if you’re dehydrated is to weigh yourself before and after a run. The difference in weight will show how much fluid you lost. It’s important to remember that everyone is different and you may need to try a few different things to find what works best for you.

What should you do to stay hydrated?

The first step is to pay attention to how much fluid and electrolytes you’re taking in before, during, and after your run. Electrolytes are important because they help regulate your fluid levels. Sodium is a particularly important electrolyte, as it’s lost in large amounts in sweat. You can find more information on fluid and electrolyte intake on Precision Hydration’s website.

In conclusion, being properly hydrated is crucial for runners. Not only will it help you perform better, but it will also help you feel better afterwards. If you’re not sure if you’re getting enough fluid, try weighing yourself before and after a run. And don’t forget to pay attention to your electrolyte intake, especially sodium.