Keeping yourself hydrated during runs is not as complicated as it may seem. It's all about consistently taking in water to avoid any chances of dehydration.
Generally, you want to make hydration an integral part of your lifestyle. Considering the fact that our bodies are primarily H20, water is as amazing for our insides as it is for our outsides. So it's a good idea to carry a water bottle around with you during the day and take small sips constantly throughout to get your body used to drinking more water.
But for runs, bike rides, and workouts, it's really important to be prepared with your hydration, so we've put together four ways for you to ensure you sufficiently hydrate:
Before a run or workout
Drink plenty of water during the days leading up to your run and try not to drink alcohol (it will not only dehydrate you, but also won't allow you to get a good night's rest).
Maintain a steady level of hydration during your run
While running, try to drink to thirst. It's a good idea to consume about four to six ounces of fluid every 20 minutes of your run.
Dehydration is most likely to hinder performances during workouts that last longer than an hour. For shorter workouts, plain water should do the trick, just to replenish and rehydrate the water lost by your body.
Consider sports drinks in addition to water
For longer runs and workouts, have plain water on-hand and supplement that with a sports drink to replace sodium and other minerals that your body loses when you sweat. And for those long runs, rides and hikes, always carry a water bottle or hydration pack -- you don't want to be left without fluids!
And post-run, of course, rehydrate!
Drink water after your run and pay attention to your pee (if it's super dark yellow, you're probably very dehydrated).
Hydration is important for everyday life, but especially crucial when you're making your body workout hard and sweat. So just remember, when you're working out and sweating hard, you need to replenish the water and minerals you're losing, so always pack water and/or a sports drink.