Tip 11: Drinking the Right Amount

New scientific research suggests that runners should drink according to thirst. The new findings reveal that thirst is the best guide for assessing the body’s fluid needs. As elementary as it sounds, drinking only when you’re thirsty can protect you from over-drinking and under-drinking. Hyponatremia, an imbalance of fluid, and dehydration, too little fluid, can pose serious health risks that can be avoided if runners listen to their bodies’ thirst.

The International Marathon Medical Directors Association (IMMDA) strongly recommends using thirst as a guide to hydration. Other physiological cues that can be used as indications that runners should increase their fluid intake include concentrated dark urine and weight loss. Signs that runners should decrease their fluid consumption include clear urination, bloating, and weight gain.

Note that if you’re using a guideline other than thirst to assess your fluid needs, it’s important to recognize that variations in climate and humidity may change your hydration requirements.

What should I drink?
IMMDA recommends that runners should drink a sports drink instead of water when participating in a race or workout that lasts longer than 30 minutes. The combination of carbohydrates and electrolytes contained in sports drinks speeds the absorption of fluids, and offers the benefit of extra fuel.

Tips for Race Day:

• Check your urine half an hour before the race. If urine is pale (like lemonade), you are well hydrated. If urine is dark and concentrated (like iced tea), drink more fluids.
• Assuming you have hydrated, try to stop drinking 45 minutes to an hour before the race to help empty your bladder. Some runners take one last cup right at the race start. Think of this as water stop #1.
• During the race, drink when you are thirsty.
• Do not take any product that contains ephedra, which increases your risk of heat illness.
  Stay away from dehydrating agents such as cold and sinus medicines, anti-diarrhea products, and caffeine (unless you already have a regular morning coffee). You may consume these products a few hours after you finish the race if needed.

Course Fluid Stations:

You have been training with PowerAde all summer. This will be served on the course at Richmond along with water. The flavor in Richmond will be the blue kind. At each fluid station:

• Tables are every two miles until mile 20 when you will see them every mile.
• Tables are frequently on both side of the road. Look ahead before you start adding extra steps zig-zagging to the other side of the road unnecessarily.
• Call out ahead if you are unsure which cups are PowerAde and which are water. A cup of sugar on your head is not fun.
• Pick up your fluid from a later table to avoid the bottleneck.
• Keep moving after you pick up your fluid. If you would like to stop moving to drink your fluid, do so after you have passed all tables.
• Just because it is cold, does not mean you should not drink. You may not need as much, but you still need fluids.