Now that it’s summer and the weather is heating up, it’s time to talk about hydration. If you think you might be out on the trail or pounding the pavement for over an hour, it’s a good idea to bring some fluids with you. Whether you prefer a handheld, waistbelt, or hydration vest, be sure that you are drinking plenty of fluids and getting in enough electrolytes. This will help you not only perform better on your runs but recover faster from them.
How much fluid do I need? You might be asking…
Good question! The answer will vary a lot depending on the individual. Luckily, there’s an easy way to figure this out. To determine your sweat rate, simply weigh yourself naked before your run, then weigh yourself naked immediately after your run. The difference in weight is how much fluid you lost during the run. It’s important not to consume any food or drink, or use the restroom, between weigh-ins.
Since we know there are 16 ounces in one pound of water, we can do some simple math and get a pretty good idea of how much water we lose in an hour. I recommend running for at least 45 minutes during this test, but an hour makes the math very easy.
Ideally, you would do this in a few different temperatures and humidities to get a good range. When you’re running your race, you won’t need to completely replace all the water you’ve lost but try and get close. The longer the race is, the more important it is to stay on top of hydration. If you fall way behind on hydration, you won’t be able to catch up during the race, and your performance will suffer.
The average person loses almost 1,000 mg of salt per liter of sweat. Numbers as low as 200 mg/liter and as high as 2,300 have been recorded. With such a huge range of possibilities, you might want to consider finding out the electrolyte concentration of your sweat.
One way to figure out where you land on the spectrum is to get a sweat test done professionally. You can search your local area to see if there are any nearby labs that perform sweat tests. There are also devices such as H Drop that give you the ability to do it at home.
Otherwise, there are a few things you can pay attention to that will give you a general idea of whether or not you are a particularly salty sweater. The most obvious is if you notice salt crusting on your clothes or gear. If you can taste the salt in your sweat or if your sweat stings your eyes, you might be on the saltier side. If you crave salty foods, feel lightheaded upon standing, or experience cramping, you might be low on electrolytes.
If you aren’t interested in a sweat test, my recommendation is starting with 800-1000 mg of sodium/liter and see how you feel. If you’re still craving salty foods later in the day, try increasing your electrolyte intake. If you feel good, you’re probably around average and you can stick with 800-1000. If you find yourself really thirsty after a long run, but salt absolutely does not appeal, then your sweat might be below average concentration. I really like Salt Stick electrolyte capsules as a supplement, and there are an overwhelming amount of powder drink mix options. Liquid IV, LMNT, and Mortal Hydration are just a few.
Whether you’re a competitive runner wanting to optimize your race performance or a semi-serious runner (if you’ve read this far, you’re at least semi-serious) looking to optimize health, you need to take hydration seriously. Dialing in your hydration will not only help you optimize your performance and recovery, but you’ll be an all-around healthier athlete. Thanks for reading and remember to stay hydrated and run stoked!
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