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5 Common Runner Hydration Errors and How to Avoid Them

Published

2 years ago

May 10, 2023

Bobby Jansson

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Runner Hydration Errors

Nothing ruins your run faster than dehydration.

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

You might have some symptoms like headaches, nausea, dizziness, or trouble breathing when you start to 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 errors and how to avoid them.

1. Drinking Too Little Pre-Run

Many runners make the mistake of drinking too little water during their pre-run routine. Not staying properly hydrated can lead to severe dehydration during the race and can even result in medical emergencies.

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

2. Lack of Magnesium

Lack of magnesium is a common runner hydration error that can lead to poor performance and serious health implications. Magnesium is an essential mineral for overall health and is especially important for runners. It aids in energy production, muscle relaxation, as well as balance of electrolytes.

To prevent a lack of magnesium, consuming foods high in magnesium, such as dark leafy greens, seeds, nuts, wheat germ, and dairy products can help. Supplements and multivitamin pills are also great sources of magnesium.

3. Drinking Too Much During the Run

One of the most common mistakes made by runners when it comes to 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 levels of hydration before you start the run and plan accordingly.

4. Not Getting the Right Sports Drink

Many runners make the mistake of not taking into consideration which options for sports drinks they should be drinking before and during a race. While it’s important to stay hydrated, it’s also important to make sure you are drinking the proper type of sports drink for optimal performance. Always drink something that is tailored to your specific level of physical activity, as this will make all the difference.

5. Not Having the Right Water Container

If the container is too small, it’s likely a person will not have enough water and will become dehydrated during their run. Additionally, if they are using 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.

To avoid these mistakes, it’s important to find a lightweight, wide-mouth bottle that will fit into a pocket, waist belt, or backpack. Check Aluminum Bottled Water for more info about water containers.

Avoid These Runner Runner Hydration Errors

Hydrating correctly before, during, and after a run is essential for optimal performance. Ease your way into a proper hydration regimen so that 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 errors, 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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