Hydration for Runners

Hydration Guide | Fleet Feet

Hydrating properly is one of the most important things you can do as a runner. With the right hydration plan, you can crush your goals and feel awesome while doing so. Without properly hydrating, you might be unable to hit your normal paces and even hit the dreaded wall. Our comprehensive hydration guide will help you maximize your training so you can keep running strong.

Why Is Hydration Important?

Water is required for the majority of chemical reactions during athletic performance. This water comes from plasma volume, which makes up 50-60 percent of total blood volume. Therefore, when you become dehydrated, the most significant impact is a reduction in your total blood volume.

In the body, blood circulates from the heart, throughout the body and back to the heart through the lungs, and it continuously repeats this circuit. When your blood volume decreases, performance of key bodily functions decrease with it.

All runners battle fatigue associated with dehydration since it is impossible to maintain 100 percent hydration status without experiencing a health and performance backlash.

Runners can experience a noticeable decline in performance with as little as 2 percent fluid loss. When fluid loss exceeds 2 percent, performance rapidly deteriorates, and the rate of fluid absorption from the intestines decreases even further once you reach 4 percent fluid loss, making it nearly impossible to counteract while you’re running.

If you live in a humid climate, your hydration needs will be even greater. Humidity further increases core body temperatures and sweat rates.

Runners drink from water bottles and talk.

How to Hydrate

Dehydration can leave you feeling energy-zapped mid-run, unable to hit your paces or even recover in your usual amount of time. With some proactive, proper hydration, you can make the most of your miles.

Proper hydration includes more than just drinking water after your run. Check out these tips and tricks to make the most of your hydration plan.

A runner carries a handheld water bottle during a race.

Race Day Hydration

You've spent weeks or even months preparing for race day. Don't sabotage all your hard work by neglecting your hydration. Traveling, stress and weather changes can all impact your hydration, which will impact your performance.

There are certain steps you can take to maximize your potential on race day. Check out our tips for staying hydrated so you can perform your best.

A runner puts on a Nathan water vest.

Best Hydration Products for Runners

Form your own personalized hydration strategy with the best hydration products for runners.

From belts to bottles, these products will help you maximize your training while staying healthy and running strong.