11 Expert Hydration Tips for Summer Runs, Workout

For summer running, proper hydration is essential to success and improved performance. Along with humid summer weather and warmer temperatures comes an increased risk for dehydration. Creating specific approaches for both pre workout hydration and post workout rehydration are vital to ensuring appropriate hydration and preventing the potential risks of dehydration.

Hydrations tips from Northside Hospital’s nutrition experts

1. Begin workouts/runs well-hydrated

2. Maintain hydration throughout your workout/run

3. Be sure to drink at least 16oz of water and/or fluid (milk, smoothie, etc) first thing in the morning

4. Bring a large (24-32oz) water bottle with you in order to stay hydrated throughout the day, and especially before a run

5. Snack on and incorporate a variety of fruits and vegetables in your diet. They are made mostly of water and can help meet hydration needs

6. Include foods with a high water content and electrolytes such as: bananas, dried fruit, trail mix, potatoes, tomatoes, milk, yogurt, deli meat, beef jerky, nuts, spinach (particularly if prone to muscle cramping)

7. For salty sweaters, be sure to eat salty foods before a workout and replace salt losses after with high water foods that also include salt for example broth-based soup or vegetable juice

8. Drink about 6 oz of fluid every 15-20 minutes during a workout. (CPSDA)

9. For runs/workouts less than an hour, water is sufficient for staying hydrated.

10. For longer runs/workouts lasting greater than an hour or in hot and humid conditions use an electrolyte beverage (Nuun, Powerade, Gatorade) 

11. In order to rehydrate effectively monitor weight/fluid losses. It is recommended to drink 16-24oz of water and/or an electrolyte beverage for every pound lost during a workout. 

Hydration Timing

 When                                                                                   How much

 Before exertion

 2 to 3 hours before: 16 ounces (about 1 water bottle)

 During exertion

4 ounces of fluid every 15 to 20 minutes (2 to 3 large gulps) 

After exertion                

 16 to 20 ounces of fluid for every pound lost (1 to 1 1/2 water bottles per pound lost)

Sports Cardiovascular and Wellness Nutrition 

Collegiate and Professional Sports Dietitians Association 

SCAN Performance Hydration Factsheet 

CPSDA Track and Field Factsheet 


 

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