About this episode
How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs. Discussion points include: Why does hydration for runners matter so much? The role of electrolytes (including sodium) in hydration How hydration can stop those headaches after a long run How to reduce your risk of hyponatremia Understanding sweat rate vs sweat concentration How much water should you drink before a run Hydration while running so your stomach doesn’t feel sloshy How to carry water while running Hyperhydration strategies Should you use IV hydration before a race? Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/ 💻 Visit lauranorrisrunning.com and runtothefinish.com for thousands of free articles on all things running, from training tips to gear reviews. 🎙️ Please rate, review, and subscribe on Apple Podcasts or follow and comment on Spotify. If You enjoyed this episode, please share with a friend! 👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram! References: Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40. PMID: 28332116 Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics. Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress. PMID 26920240 PMID: 38198662