Now that we have covered the importance of hydration we will go into some of the recommendations. If you are able to follow all of these recommendations, you should have nothing to worry about. For some of us it may be harder to follow all of the instructions but if you constantly keep these items in mind you will be in great shape. If you have moved from a beginner level and now find yourself training for more advanced races such as a full marathon, you should actually make sure that you hit all of these points.

Make Water Your Drink of Choice

I know, easier said than done. Who wants to drink a flavorless boring drink when you can have a nice cold iced tea? I was there. I would choose soda or coffee over water more often than not. One of the things that has helped me is recognizing all of the benefits of proper hydration. When I compared a soda to water, I would be more likely to choose water more frequently. Part of the reason was understanding the dehydration effects that alcohol and caffeine can have on your body. Over time, water became my drink of choice. I don’t know how many gallons of water that I go through per week but I am sure that it would surprise even me. Drink water even when you are not thirsty. If you wait until you are thirsty to drink water, chances are, you may have already passed the point where your body needs it. The more frequently you drink water, the less you will need to mindful of how much you are drinking.

Start Drinking Well Before Your Run

Some recommend drinking more water hours before your run. I would go so far as to say to begin the day prior. When I prepare for half-marathons, I will increase my water intake three to four days out. Even if you are not preparing for a race as long as that, it is a great habit to get into. It does not have to be that far out but I would recommend a day prior at the very least. Some even recommend drinking sports drinks before the run. You may want to but, I usually stick to water before the run.

Look at Me Go

It is recommended that you drink seven ounces of water for every fifteen to twenty minutes of running. If the weather is a bit warmer or a lot colder, you should increase the intake of your water. I may have caught some of you at a bit colder. Here is an explanation: A calorie is the amount of energy that is required to increase one gram of water, one degree celsius. In extreme cold conditions, your body uses more energy to raise it’s core temperature than it would in ideal running conditions. However, your body is incapable of delivering the same thirst response that it does when you are running in warmer weather. For this reason, it is good to have water stored in your system for colder runs.

Just Chillin’ a.k.a. Recovery

Make sure that you drink plenty of water after the run. Water may not seem like the most refreshing beverage at that time but it is extremely important that you replace and water that has been lost. There are some more accurate methods of replacing the water lost during a long run including weighing yourself before and after the run and drinking twenty ounces of water for every pound lost during the run. For those of you that are looking to lose weight, do not worry, your body will know what to do with the water.

Being mindful of all of these hydration tips will assist in your proper hydration. Another helpful beverage includes sports drinks. While some may argue that they are filled with sugars, they also contain other ingredients that promote the replenishment of electrolytes in your body. The sugars, more often than not, are in these drinks to supplement any carbohydrates that may have been lost. Staying properly hydrated can also have an impact on your overall “feel” during the run. Proper hydration is another item that you can add to your list to help improve your body’s performance.