Nothing ruins your run faster than dehydration.

Out on the road, it can be tough to know if you’re over-hydrating or aren’t drinking enough. Plus, dehydration itself means different things to different people.

You might have symptoms like headaches, nausea, dizziness, or trouble breathing when you lose too much water. Aside from those, changes in mood and energy may be the first thing you notice.

Read on to learn about the most common runner hydration mistakes and how to avoid them.

1. Drinking Too Little Pre-Run

Tips for Outdoor Exercise in Cold Temperatures

Many runners need to drink more water during their pre-run routine. Not staying adequately hydrated can lead to severe dehydration during the race and can even result in medical emergencies.

Finding an individualized hydration plan that will keep you sufficiently hydrated throughout the pre-run and race is essential. Begin by drinking 16-20 ounces of water 2-3 hours before running, especially in hot weather.

2. Drinking Too Much During the Run

One of the most common mistakes runners make regarding hydration is drinking too much during the run. When runners drink too much during a run, they can become dehydrated and cause an electrolyte imbalance, leading to cramping and general illness. To avoid drinking too much during a run, keep an eye on your hydration levels before you start the run and plan accordingly.

3. No Hydration Plan for Running

No Hydration Plan for Running

Not having an appropriate plan can lead to dehydration and its associated consequences, such as fatigue, cramps, and nausea. Poor hydration can also lead to decreased performance and can even be dangerous.

It is best to start with determining how much fluid a runner needs depending on the run’s heat, humidity, and duration. Firstly, drink plenty of water or electrolyte-rich beverages, such as sports drinks, during your run.

4. Not Replenishing Lost Electrolytes

Electrolytes are essential for regular body operation, muscle contraction, and nerve transmission. Without these vital components, performance can suffer, and dehydration can set in.

Any severe runner must drink fluids that contain electrolytes, such as sports drinks or coconut water. It would help if you did it before, during, and after exercise to help replenish any electrolytes lost in sweat.

5. Not Having the Right Water Container


If the container is too small, a person will not have enough water and become dehydrated during their run. Additionally, if they use a water bottle that is difficult to open or in an awkward shape, they’ll have to stop and take extra time to access the water, which will cause them to slow down or even stop.

Finding a lightweight, wide-mouth bottle that will fit into a pocket, waist belt, or backpack is essential. Check Aluminum Water for more info about water containers.

Avoid These Runner Hydration Mistakes

Hydrating correctly before, during, and after a run is essential for optimal performance. Ease your way into a proper hydration regimen so you do not overtax your system and risk dehydration. Make sure you know the signs of dehydration to address it immediately.

Take time to learn about the runner hydration mistakes, so you can remain hydrated and run your best with the right strategy. Take the time to prioritize running hydration for your health and performance.

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