Daily Tip #8: How to Stay Hydrated

Monday, October 24

Follow these tips from NYRR medical director Stuart Weiss, MD, in training and on race day:

• Drink for thirst. If you feel thirsty while running or racing, drink 4 to 8 ounces of fluid (preferably a sports drink that has some sodium in it) at an aid station or whenever you feel that you need it. If you aren’t thirsty, don’t feel compelled to drink. If you can’t use thirst as a guide, drink no more than one cup (8 ounces) of fluid every 30 minutes. Do not overdrink. Overhydrating can lead to hyponatremia (low blood sodium); this condition can lead to nausea, fatigue, vomiting, weakness, sleepiness, and—in the most severe instances—seizures, coma, and death.
• Before you run, check the color of your urine: It should be pale yellow, like lemonade. Dark-colored urine (like tea) indicates dehydration; completely clear urine may indicate overhydration.
• In training, weigh yourself before and after your runs to get a sense of how much to drink to replace the fluids lost. You should aim to weigh the same or no more than 2 percent less after you train. You’ll need to drink more in warm, humid weather than on a cool, dry day.
• Take salt before and during runs and races of 10K or longer, unless salt is contraindicated by your doctor. Consume salty foods in the days leading up to the run or race, and ingest common table salt before and during your workout or race to maintain the body’s water-to-sodium balance. Take one fast-food salt packet at the start of a race. If you’re running a half-marathon or marathon, take another salt packet at the halfway point. After the race, drink a sports drink that contains some sodium, and eat salted foods.
• Avoid NSAIDS (non-steroidal anti-inflammatory drugs) starting 24 hours before your race. These drugs, which include ibuprofen and naproxen sodium, can limit blood flow to the kidneys, increasing the risk of low sodium (hyponatremia). You can start taking them again six hours after the race. Tylenol (acetaminophen) is a safe alternative before and during the race.
• Don’t take anti-diarrheal or cold medicines on race day. These drugs can have a dehydrating effect.

Today's links:

Official Marathon Handbook U.S. entrants should have received this in the mail by now, and most international entrants will receive it at the expo.

Learning Series video Check out training and medical advice from the experts at this October 4 event, held at Hospital for Special Surgery.