Hydration on long runs: a simple plan

Drinking on the run sounds simple until you are forty minutes in and wondering whether you have had too much or too little. Here is a plan that works for most runners.

Before you go

Drink a glass of water an hour or two before a long run. That gives your body time to use it, and you time to visit the bathroom.

During the run

For runs under an hour, most people need nothing. For longer runs:

• Take a few sips every 15 to 20 minutes, before you feel thirsty.
• On hot days, add electrolytes: you lose salt as well as water.
• Practise drinking on training runs, not on race day.

How to carry it

A bottle in your hand is fine for an hour. For longer runs, a belt or a vest keeps your arms free. Pick a bottle that you can open with one hand and that does not slosh.

After the run

Drink a little more over the next hour, and eat something with salt. If your urine is pale, you are doing well.

Thirst is a late signal. Drink a little, often.