Training Tip Tuesday: Practice Hydrating Well

With temps getting cooler outside, it can be easy to forget about the need to stay hydrated. Getting enough water is key to running well and has been proven to impact racing performance. Learning what your body needs for water intake and timing is best practiced in advance though, not left to chance on race day.

In addition to regularly consuming enough water every day (your body weight divided by two in ounces), work up to adding 8-12 ounces for every 15 minutes of exercise, depending on the intensity.

When should you drink water before a run? Before exercise, a general rule of thumb is 8-16 ounces 1-2 hours before. But if you forget, it's better to have a little bit of water right before your run than to go without.  And do you need more than "just water" to get through your run?  Typically you do not if the workout is under an hour. For longer runs it is worth considering electrolyte replacement beverages.  Trying them out and experimenting with the amount of fluids and timing before race day will help you determine what works best for you when it really counts. Happy hydrating! 

Today's Training Tip is brought to you in partnership with Women Run the Cities.  Don't miss one of our favorite annual events in the Twin Cities, THIS WEEKEND!  Sign up to join us at Minneahaha Falls this Sunday September 24th.  WRTC offers a distance for every season of your running journey.