Running a race is more than just a test of speed and endurance; it's also about mastering the art of staying hydrated. Whether you're tackling a 5K or a marathon, staying hydrated is essential to performing your best and staying healthy. In this blog, we’ll share a few hydration strategies that have worked well for us over the years. These strategies have helped us cross the finish line feeling strong and fresh, and we hope they’ll do the same for you on race day!
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Prior to writing this blog, we surveyed our Instagram followers and asked them for their go-to race hydration strategy. See the results below:
Practice Hydration in Training
Practice your race day hydration strategy during your training runs. This helps your body get used to taking in fluids while running and ensures you’re comfortable with the type and amount of fluids and other supplements (i.e., electrolytes) you plan to consume during the race. By simulating race conditions, you can fine-tune your hydration approach and avoid any unwanted surprises on race day. (Middle Trail Founder, Genny, learned this the hard way in her first marathon 💩😂. Let’s just say, she HIGHLY recommends this strategy.)
Know Your Sweat Rate
Every runner’s hydration needs are unique, largely depending on their sweat rate. Before race day, it's helpful to understand how much fluid your body loses during a run. Middle Trail Founders, Genny and Kayla, tend to sweat quite a bit while running (or really, any physical activity) 😄. A simple way to calculate your sweat rate is by weighing yourself before and after a training run, noting how much fluid you consumed during the run. This will give you an estimate of how much fluid you need to replace per hour of running. With this info, you can develop a personalized hydration plan that accounts for the amount of water you need to consume during a run. This will help prevent both dehydration and overhydration.
Pre-Race Hydration: Kickstart Your Run Off Right
Hydration doesn’t begin when you start running - it starts in the days leading up to the race. 33% of our social media survey respondents said that drinking tons of water before race-day is their go-to strategy when it comes to hydrating for a race. Properly hydrating before the event ensures your body is primed and ready to go. In the 24-48 hours before the race, focus on drinking plenty of water and electrolyte-rich fluids. Avoid alcohol and excessive caffeine, as they can lead to dehydration.
Pro Tip: Before and during the race, consider incorporating hydrating foods. Foods with high water content, such as watermelon, cucumbers, oranges, and strawberries, can contribute to your overall fluid intake. These foods not only provide hydration but also supply essential vitamins and minerals that support performance.
Use Electrolyte Supplements
While water is essential, it’s not always enough to keep you fully hydrated, especially during longer races. Electrolytes like sodium, potassium, and magnesium help maintain the body's fluid balance, prevent cramping, and support muscle function. Consider using electrolyte supplements such as sports drinks, electrolyte tablets, or powders mixed with water. These can be especially helpful in hot or humid conditions when you’re sweating more than usual. 27% of our social media survey respondents said electrolytes are their race-day MVP strategy. But, going back to our first strategy above, make sure to test these out in training before implementing them during a race! Middle Trail Founders, Genny and Kayla, are big fans of the UCan and Cure electrolytes powders that they mix with their water during training runs and on race day!
Hydration During the Race: Timing Is Everything
During the race, sticking to a hydration schedule can make all the difference. Instead of waiting until you're thirsty - an early sign of dehydration - aim to take small sips of water or an electrolyte drink at regular intervals, typically every 15-20 minutes. For longer races, especially in hot or humid conditions, it’s crucial to replenish electrolytes lost through sweat to prevent cramps and fatigue. Many runners find that carrying a handheld water bottle or using a hydration belt or vest helps them maintain their routine without relying solely on water stations. In fact, 33% of our social followers said either carrying water or stopping at water stations is their go-to hydration strategy for races. In short, listen to your body, but also stick to your plan to ensure you stay hydrated throughout the race.
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Staying hydrated during a race is as much about preparation as it is about execution. By understanding your sweat rate, hydrating properly before the race, and maintaining a consistent hydration routine during the event, you set yourself up for success. Please don’t be like the 7% of our social media survey respondents who said they are superwomen and don’t need to hydrate for races (we promise - you will regret that strategy😂!) Remember, the goal is not just to finish the race, but to finish it feeling strong and healthy. We hope these strategies help you stay hydrated, happy, and crush your race-day goals!