Whether you’re just getting into running or are training for your first big race one of the first questions I always hear is what should I eat/drink before, during and after my run? In fact, somebody just asked a similar question on Facebook the other day and like the many people who responded the answers all varied. That’s because the way my body breaks down food and handles fluid may be different than yours. It’s basically a trial and error once you put foot to pavement. But since there is nothing scientific or fun about that answer let me share with you the latest hydration tips to keep you going strong for the rest of summer and well into racing season.
Since August typically doesn’t show us any forgiveness when it comes to scorching temps and high humidity, it’s important that if you’re active outside, running or not, that you read this article and workout with caution. Most of you probably know that the body sweats water to aid in cooling down your body temperature. If you become dehydrated, this cooling effect is minimized and in some cases can even stop, leading to serious danger. But that doesn’t mean you have to chug gallon after gallon of water before your run or workout. In fact, too much water can lead to a serious condition called hyponatraemia, where excessive water intake causes an imbalance in electrolyte levels, due to dilution of the blood and corresponding lowering of sodium levels.
Ok, so now you know not to over-drink but how much should you be consuming on your run or workout? New scientific evidence states that thirst actually protects athletes from over- and under-drinking by giving real time feedback on internal fluid balance. What? Basically if you’re thirsty drink, if you are not, don’t.
Got that? But is water the only thing you should be drinking? Well, if your workout is less than 30-minutes, than yes. However, if you know you are going to exceed that 30-minutes you should throw in some sort of sports drink with added carbohydrates and electrolytes to aid absorption of fluids and enjoy the benefits of energy fuel.
With all of that being said it’s still important to test your body and know your fluid needs. I recommend running a path that you know offers water stops in case your body is screaming at you for water. If you know you’re running more than 30-minutes there are several water bottles, belts, backpacks etc. you can bring with you or stash along your route to ensure you get those electrolytes.
Jacksonville Running Company has several different brands and devices to help you stay hydrated on your next run or workout. Most of these help keep your drink cool so you’re not slugging down warm water or Gatorade mid run. They also have convenient hand grips to make carrying a water bottle less cumbersome.
Camelbak
Quick Grip –Thanks to a hand grip this 21-ounce bottle makes running with water easy and convenient. Just slip your hand in the grip and you’ll be good to go for a short to mid-length run. Plus, the Quick Grip will keep your water cold despite the fact that your hand is heating up the bottle. When you’re done drinking you can lock the bottle to ensure no fluid falls out. There is a small zip pocket and key clip for your keys, cash or whatever else you want to bring on your run or workout.
Flashflo – Comfortably holding 1.5 liters of water the Flashflo is a great alternative than the usual handheld water bottle. This hydration system sits on your hips keeping your hands free and is accessible via a PureFlow hydration tube and Big Bite valve.
Hydration Packs – Easily mistaken for a backpack, the Camelback Hydration Packs can carry 2+ liters of water comfortably on your back. Thanks to an easily accessible hydration tube you can have water at your lips without lifting a finger. These packs are great for a 3+ hour bike ride, trail ride or any outdoor activity that brings non-stop adventure.
Amphipod
Handhelds – Just like Camelbaks Quick Grip, Amphipod offers their own handheld water bottles for quick hydration. Similar in style to the Quick Grip, the Amphipod handhelds make hydration and running a breeze with a grip your hand easily slides into. The biggest difference is the color scheme. Amphipod can easily be recognized by its bright green and black design.
Hydration Belts– Amphipod makes several different hydration belts that fit snuggly around your hips. They belts either come with two or four mini water bottles that you can easily grab. And while wearing a belt may seem cumbersome, most of the Amphipod hydration belts are light-weight and bounce-free. They also come with a pocket to store your keys and cash.
Jacksonville Running Company also sells Mila Chia seeds. The Chia seed is a tiny black seed that has been used in the Aztec and Incan cultures for energy. They contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium. Additionally Chia seeds are hydrophilic, meaning they can absorb approximately 10 – 12 times their own weight in water. They are basically the camel of the seed world and when you take them before a run or workout they can help prolong hydration and retain electrolytes, which all protects against dehydration!
And remember if your kids are out in the hot sun with you please make sure they are getting enough fluids to avoid dehydration. Bring along their own water bottle or bring enough to share and whenever you drink have them drink too. Chances are they are thirsty before they say anything. To make this even easier, Camelbak has their own line of kid’s water bottles.
Please keep in mind that I specialize in group fitness and I am not a nutritionist.
As for how much you should eat before, during or after a run, well that’s a post for a different day!
JMB loves Jacksonville Running Company. We thank them for sponsoring this post and for offering 15% off the items listed to our readers. Just mention this post when visiting JRC!
