Testing Your Fluid Loss
It’s important to stay properly hydrated when running, especially in hot weather. How do you know if you are drinking enough (or too much) water?
Here’s an easy test:
- Weigh yourself
- Run at an easy pace for 30 minutes in hot weather
- Weigh yourself again, before drinking any fluids
The weight you’ve lost is the amount of water your body lost through sweat during a 30-minute run. You need to replace it with water or other fluids like watered-down Gatorade. For every pound lost, drink 16 ounces of water or other fluids.
This test will help you determine whether you need to incorporate water breaks into long distance runs. On race day, you’ll know if you should reach for a cup of water when you approach a water station, or if you can keep going.
This tip is presented by Craig Souders and Jesse Schimmer, physical therapists at Lehigh Valley Health Network.