Hydration - Runners Health

Dr. Elan Goldwaser breaks down how to stay hydrated, whether you’re running a marathon or around the neighborhood.

Hydration is something everyone should be aware of, but particularly runners and endurance athletes. Everyone should drink about 2 liters of water (four 16oz bottles, or 8 glasses) throughout the day. However, athletes ask more of their bodies than the average person and need more fluids to maintain proper hydration. Runners should drink an extra half liter of water in the hours before a workout, and a half of liter of water every 30 minutes while exercising.

During heavy exercise, like marathons, distance runs, or endurance competitions, athletes should also add a sports drink into the mix every 60 minutes to help replenish the salts and electrolytes the body needs. As a general rule, athletes should be drinking enough water and other fluids to keep their urine clear throughout the day.