My whole family has been running lately and this has led to a bit of a squabble about how much water we should be drinking.
Actually, this is an argument between my husband and I about how many water bottles to carry with us. He says one (share between the three of us); I say three (one for each). But what neither of us knew is how much water are you supposed to be drinking anyway?
The answer (drumroll please): 4 to 6 ounces of water for every 20 minutes of running.
But there are a lot of caveats:
- You should be hydrated before you run (light yellow pee)
- You should drink more if it’s very humid or very hot
- You should drink more if you’re a larger person (My husband is 6’2″ for instance)
- You should drink less if you’re a smaller person (my son is about 4’2″)
- Medications can affect hydration level so if you’re on any you should check with your doctor
- Time of year matters as it’s drier air in winter, moister air in spring, etc.
It is a bit confusing, isn’t it? Proper hydration is clearly a moving target. To get an accurate idea of how much water you need for the day, you can go to this calculator.
A lot of people underestimate how important proper fluid levels can be in affecting your performance. If you’re really struggling on something that you normally do with ease, there’s a good shot that you haven’t drank enough water.
Have you ever noticed your performance decreases when you are thirsty? Have you spent a lot of time figuring out what works best for you water-wise? Let me know what you’ve learned about yourself and any great tricks you have for running and water.