I try my best to hydrate as it really makes a difference but I always need to pee which makes running a nightmare 🙃 I've got my first race in Yorkshire next month and worried there's no loos about.... eek
As a gentleman of a certain age [ ; - ) ] ... it's a constant challenge to get enough fluids in, balanced against staying in control of them coming out!!
I almost always carry water with me on my runs. Anything over 5 miles, I have a soft flask in my sling bag. Over 13 miles, I have a hydration vest. I’d rather be over prepared than underprepared!
I personally drink when I feel thirsty, that seems to be the best way for me. Also wanted to say, I love when you guys reference different reasearches and studies, you do a great job there. I am a biology student, so I am a sucker for supporting your arguments with studies
I've always been terrible at hydration, and have had numerous kidney infections. I'm taking it more seriously now, and always drink a glass of water 30-45 minutes before my run, and bring a soft flask. My super comfortable UD vest was one of my best running purchases ever!
i found this out for myself about 18 months ago, i was trying to work out why some runs felt good while others hard (perceived difficulty) i realised if i drank more throughout the day i consistently felt better about my run in the evenings so im always mindful of my fluid intake when im planning to run. another great video :)
Great video! Very informative and the visuals really helped! I used to think it was only possible to get dehydrated during summer and warm weather runs....But as a New Englander ,running during the winter in close to sub zero weather I have become dehydrated by not recognizing my sweat loss while wearing goretex, polypro and other sweat wicking fabrics. Winter dehydration is very real.
I always have a bottle next to me through the day (office or hime). Plus, I take a water best if the run is longer than 15K. Great video!! It’s amazing how your videos are so comprehensive 👌🏼
All great tips - it's important to keep well hydrated throughout the day so having a bottle at hand is a great idea. Thanks so much for watching! Glad you enjoyed it :-)
For me when I drink a lot of water and go on a, say 5 mile run my heart rate is 150 to 160 or so. If I don’t drink a lot my heart rate is 170 to 185, running the same pace. I’ve been trying to get better!😀
I tend to start to pay attention to my hydration already the day before my runs. I tended to forget this before and would have a nasty headache & thristy all the time during exercise. It's really not effective training at all. Now during exercise I like to add electrolytes to my water and sip even when I'm not thirsty. If it's hot and I'm going on a long one I will definitely add electrolytes, though I try to avoid running at over 20 celsius temperatures since it's way too hot to run. :D (-5C is the best running weather)
Another very important and helpful video, thanks Rick and Anna. Let's just say in my case that mistakes have been made pertaining to hydration, and a million other things. Had some pretty serious issues with cramps during the last part of my 1/2 and I'm going to pay closer attention to hydration, nutrition, and particularly rest. Sleeping prior to the race was basically impossible and I would love advice on how to do better on that. Also information on Amino Acids replacement would be gold to me. What a wonderful resource you guys are cheers.
Thanks so much Kevin. We've got a great video on sleep coming up very soon, so make sure to look out for that! We'll look into the Amino Acids suggestion too :-)
It's awful having to stop for a wee mid run so for me it's a fine balance to strike between drinking enough to hydrate and drinking too much too close to the start of the run that it goes straight in the bladder. In practice, I forget to drink anything and then of course performance suffers.
I drink 500 to 750 ml before the run. For the first hour I do not drink. Then depends on the weather, In reasonable conditions about 500ml per hour. I suggest that if you drink from a fountain, take something to measure the quantity of water that you drink. It helps to be aware how much you drink (and if it was too little or too much)
After years of abuse my knees aren't up to more than 10k nowadays but over that distance I lose about 1.4kg, or 1.4 litres, in sweat. But I'm properly hydrated before I start so I personally don't need to carry fluids for that sort of distance. For best results I would support drinking electrolytes before starting a long run, but not to immediately before. Otherwise, first, the electrolytes don't start doing any good until about 40 minutes after you drink them so you'll get no benefit and, second, you may need to stop and wee! I still smile to think that when I went through training in the military our water bottles were considered just part of our load to contribute to the imposed physical stress. God help you if it wasn't still full at the end. After all, you might need it!
Got distracted from the actual purpose of the potato test to let you know that if your carrot are bendy, put it in the water for a few hours or so and it would come out hard again! Great content tho! I was very shocked in terms of visuals to see a man over sweating clinically suddenly in the middle of Anna talking, just to be aware of that! :)
I avoid coffee or tea before my run in the morning. In summer it is easy to know that i need water but the problem is during winter when it is bot clear when to drink and how much to drink. I usually drink water after 8-10 kms and later every 4-5 kms.
On the mornings I run I keep a 500ml bottle of water by the bed and drink it as soon as I wake up. If I'm running more than 5k I'll also bring a bottle belt with me and I have a hydration vest for longer runs with two 500ml soft flasks. I sweat a lot so have always been mindful of keeping hydrated.
I like the High 5 Zero berry tabs and tend to take a half litre drink of water with one in the hour before a run. Ever since I started doing this I have eliminated post run headaches and I am not immediately reaching for liquid when I finish. As my long run each week stretches out over winter I plan to take a small flask of water with half a berry tab in it to keep me properly topped up.
I have the same issue with food, so you can imagine how embarrassing that can be. I've learned to run fasted now, and it works well for me. Before I go for a run, I have 2 mouthfuls of water, and i'll take sips along the way.
I make a point of hydrating at every 5km during my runs. One other point that I feel some may interpret incorrectly, is that yes, dehydration does cause your performance to drop, but some people will interpret that as a bit of a small drop in pace, but not realizing it's a drop in how their body feels. The reality is that even a bit of dehydration will cause your run effort to rise significantly just to maintain the same pace and you are going to feel sluggish and out of energy quickly. It's not a great feeling. The good news, is after a big sip of water, you can regain the energy levels you had and be back up to your previous pace in a matter of minutes after hydrating. At least most of the time. Get to know how your body reacts to hydration and dehydration and that will help you determine how long it takes to regain your hydration.
I have sickle cell trait, so dehydration during a run really affects performance. The worst incident was my first marathon. I didn't adequately hydrate in the days leading up to the race. Plus the temperature was unexpectedly hot. Just after the halfway point, I couldn't physically keep up the same pace. Before long, I was having terrible cramps in my legs, which never happened in training. Even my left forearm was cramping. It was about 12 miles of misery, running until the cramps started and then walking until they stopped. Not a good experience!
unless it's really hot, then i don't take any water/drink with me for anything below 10k.. today for instance i did a 16k run after waking up (no breakfast), and just had one gel with me, but no water.. i do fill up afterwards right away with a regenerating drink and during the day with electrolyte-drinks though, and i usually have some water in the evening before going to bed (despite then having to get up at night to go to the loo).. If i drink before or early in a run I usually have to pee somewhere along the way, which can be a bit of a pain, so when I run HM distance or more, i start with an energy bar, then take a gel or two and leave the energy drink (in the hydration vest) for last, else i have to stop somewhere in between.. edit: I don't have caffeine intake though, as i don't drink coffee, tea or coke (or similar)
I used to get bad muscle cramps in my calves. Since I started drinking more water especially the evening before a run, and putting half an electrolyte tablet in the water the problem went away.
I think I was always a little dehydrated, never drank much during the day. It all changed when I did a half in 2017. Had stomach issues the day before and then did not drink my normal amount before the race. Needless to say, I did not remember anything after mile 12 and woke up in the hospital. I did somehow finish but do not remember. So now I am very careful drinking plenty during all my runs.
I take a sandwich bag with about a mouthful of water on any run longer than 10k. No time to drink before my runs as I'm up and straight out pre 6am so half a cup before that but generally just try stay well hydrated throughout the day.
I've always struggled with having to go pee way to many times. My doctor says I'm fine. So for me the key is drinking half cups of water throughout the day.
I drink an average of 300 milliliters of liquid every 2 hours during the day. Switched coffee for green tea 10 years ago. My problem is I dislike carrying a bottle while running... but there is no way to avoid it after 10km.
That's definitely good practice, Guillaume. Have you ever had issues with dehydration whilst running? A good alternative to carrying a bottle is a running vest - have you ever thought about trying this?
@@runningchannel I have indeed, on my first half marathon my cardio went ballistic after half an hour and I could never recover... and yes, I am thinking of wearing a vest but I kind of hate it 😉
I used to very consistently make the mistake of over hydrating just shortly before a run. Just because I take hydration seriously. But then that affects my stomach very negatively when running. So never again as it had happened too many times. Instead, tried to provide a considerable amount of time before the run when drinking.
Excellent advice Yin! Nothing worse than a belly full of water sloshing around when you run! Out of curiosity, how much would you drink before you run and approx how long would you leave before you start running?
@@runningchannel, it used to be almost immediately before the run and it was certainly a silly thing I know but was probably like two glasses worth just because I was very paranoid of dehydration! But of course, now I know better so I might have that same amount of water and give it preferably 45-60 minutes before running just so that it actually has time to be absorbed! Maybe longer. And then just tiny sips immediately before pounding the pavement.
4 роки тому+5
I only drink water during training when running 18k or more.
Thank you Running Channel for a such timely video. (It was 39c Wednesday where I live.) I have have had strange drop min endurance and I think you've pointed me in the right direction. Again.
I use these High5 tablets, but you use one for each 750 ml, not one per glass!!! Anyway in winter for easy runs less than 10 Km I don’t bring water only for longer than that. In summer I always carry a belt with two bottles with electrolytes (High5).
Excellent video. I live in Canada and regularly run when it is minus 30 in winter when hydrating doesnt come high on the priorities though I know I should have drunk more as I come back sweating after a long run due to the number of layers i wear. Carrying water isn't always easy as it freezes when I run. Any suggestions?
Thanks for watching David. Not sure if using a hydration vest might help stop the water freezing? As keeping it closer to your body should help keep it warmer.
Dehydration and heat illness is a big risk with exertion in cold temperatures. I'm sure you know this, but strip down to the minimum number of layers possible and prehydrate. Drinking through the day I find better than a big drink before running. Kudos to you running at -30C. Coldest I have run was -15C in Norway. I have a vague recollection that there are risks to the respiratory tract from running at extremely cold temperatures. I would be tempted to run indoors on a treadmill when it's that cold!
I am terrible at drinking water, I find that during the night I wake and have to drink as my mouth is very dry. On my runs I never take water bottles, even on a half marathon distance. Now I wonder could I get a performance boost by being hydrated properly next time!
I run after work usually and do find my bottom area of my calf muscles is really tight, not always and never at the weekend. Would you say dehydration could be a possible cause?
Kelvin, have you watched our video on sitting all day and then running? ua-cam.com/video/trO_x6oF2dM/v-deo.html There are some really helpful exercises you can do to prep your muscles throughout the day for running after work. Hope this helps :-)
I drink a small glass of water before a run, and use the loo twice before running, however I can only get to 10km before I really need to go again!! Video Colour chart shows I’m not dehydrated though. My running buddy can run 25km without needing the loo. Very frustrating!
I learnt my lesson running in Singapore. We would lose up to 4kg on a long run and rehydrate with a carb rich amber fluid....oh the joys of youthful ignorance. I'm a lot more sensible now, drinking before, during if its over about an hour and certainly after. The pee colour test works well. Keep it clear! I carry soft flasks or use a camelbak if its summer.
Well, I started my weight loss plan 7 weeks ago. I run about 11 km every day. And that's pretty much all I do. I was at 104 kgs and now I'm at 96 kgs. I can feel the visible change and can feel the muscles as well. However, I gain weight almost everyday if I don't run. And I am not going below 94. I know it takes time but can someone tell me an approximate at what point with same running plan will I hit my decreasing slope again? Also, How much water should I take during a 11 km run? And, what can I do to control my hunger?
Love the channel, it might help if you could give personal examples when doing these vids though. How much fluid do “you” drink before a run? And when before the run? How long does it take your body to rehydrate if your pee is too dark? I normally run at 9 so between 7 and 8 I like to drink at least 500ml of water, maybe more if I am dehydrated.
Great video as usual guys. Could I ask a question, have you done any videos relating to vertical oscillation? I’m a beginner and notice I’m bobbing up and down a lot so had a look for info on it. There’s plenty of videos explaining what it is but not many giving a solution.
Thanks for watching Dave. We haven't, however you might find our video on Cadence helpful as I believe the two are closely related: ua-cam.com/video/7JPD0YZAJ2c/v-deo.html Hope this helps :-)
I know the video mentioned balance and electrolytes but it’s also worth mentioning that a possible side effect of just drinking lots and lots of water is death from hyponatremia which results in 100% loss of running performance!!!
Most important is to be well hydrated all the time not just before and after a run. I never take more than 500 ml of fluids even on my summertime 3 to 4 hours long runs simply because i start my run fully hydrated and drink all day long. If you're dehydrated after a 1 hour long run then you should update your drinking strategy !
@@runningchannel It is for me but only because i'm used to it. I trained to drink very little during my runs simply because i like to go as light as possible. I'm a bit like Anton Krupicka minus the long hair the beard the speed and the endurance !
Thanks for watching Karen and sorry to hear you're getting headaches after you've run. This could be due to dehydration... are you getting enough water throughout the day (a really good way to check this is the wee test!)?
@@runningchannel I definitely drink enough during the day - my pee color is good! I find if I feel a headache coming on post-run, a cup of Joe does the trick! Caffeine does wonders! ☕️
@@karengumm2398 Headaches are a symptom of hyponatraemia as well. If you're overhydrating and not taking in enough salts, and then drinking coffee (high in potassium so depletes sodium even more) this might be an issue. If you are consistently having headaches after running, it might be worth getting checked out by a doctor.
@@barryalexander2909 thankfully I don’t get headaches very regularly. Seems to occur more in the hot weather and I’m not dealing with that now. Thank you for the input though!
Joined a running club January of this year. Pushed myself pretty hard. Got kidney stones twice. One I passed within a couple hours, the other was 28 hours of laying on the floor before going to the hospital. Apparently dehydration can contribute to kidney stones. I do drink quite a bit of water, but sometimes its not enough..
@@runningchannel I'm fine. It was after our Thursday night social runs. Typically a light run then a couple beers afterwards. I normally drink ~ half a liter of water or so after the run, but also some beers.
Yes, fruit and vegetables do have lots of water in them, but just be careful about the amount of sugar in fruit. Too much of this can cause blood sugar spikes which means you're more likely to "crash and burn" whilst out on a run.
One thing to consider when eating before a run or other athletic activity is that in digesting that food the body will divert increased blood flow to the gut and also use water for that digestion, sometimes more than is in the food. So although you may add fluids in the food, you are also diverting your body's resources away from the muscles. Even sugars do need water to metabolise. And that's apart from those items that are also diuretics. No doubt @TheRunningChannel can comment.
How do you take care not to get dehydrated when you run? Share in the comments 👇
I hydrate the day before and morning of the run well. Tend to not take water with me
I believe I am a human camel, all my recent 20 mile runs were done on 500ml and that was just to wash the gels down with!
One trick I use incase I run out of water is an app called “refill” it lets you know where you can fill up your bottle for free. 👍
I try my best to hydrate as it really makes a difference but I always need to pee which makes running a nightmare 🙃 I've got my first race in Yorkshire next month and worried there's no loos about.... eek
As a gentleman of a certain age [ ; - ) ] ... it's a constant challenge to get enough fluids in, balanced against staying in control of them coming out!!
Haha - yes!
As a woman, I hear ya
I almost always carry water with me on my runs. Anything over 5 miles, I have a soft flask in my sling bag. Over 13 miles, I have a hydration vest. I’d rather be over prepared than underprepared!
Great tips!
I personally drink when I feel thirsty, that seems to be the best way for me. Also wanted to say, I love when you guys reference different reasearches and studies, you do a great job there. I am a biology student, so I am a sucker for supporting your arguments with studies
I've always been terrible at hydration, and have had numerous kidney infections. I'm taking it more seriously now, and always drink a glass of water 30-45 minutes before my run, and bring a soft flask. My super comfortable UD vest was one of my best running purchases ever!
i found this out for myself about 18 months ago, i was trying to work out why some runs felt good while others hard (perceived difficulty) i realised if i drank more throughout the day i consistently felt better about my run in the evenings so im always mindful of my fluid intake when im planning to run. another great video :)
Thanks for sharing and glad you enjoyed the video!
Great video! Very informative and the visuals really helped! I used to think it was only possible to get dehydrated during summer and warm weather runs....But as a New Englander ,running during the winter in close to sub zero weather I have become dehydrated by not recognizing my sweat loss while wearing goretex, polypro and other sweat wicking fabrics. Winter dehydration is very real.
Glad it was helpful!
I always have a bottle next to me through the day (office or hime). Plus, I take a water best if the run is longer than 15K.
Great video!! It’s amazing how your videos are so comprehensive 👌🏼
All great tips - it's important to keep well hydrated throughout the day so having a bottle at hand is a great idea.
Thanks so much for watching! Glad you enjoyed it :-)
For me when I drink a lot of water and go on a, say 5 mile run my heart rate is 150 to 160 or so. If I don’t drink a lot my heart rate is 170 to 185, running the same pace. I’ve been trying to get better!😀
I tend to start to pay attention to my hydration already the day before my runs. I tended to forget this before and would have a nasty headache & thristy all the time during exercise. It's really not effective training at all. Now during exercise I like to add electrolytes to my water and sip even when I'm not thirsty. If it's hot and I'm going on a long one I will definitely add electrolytes, though I try to avoid running at over 20 celsius temperatures since it's way too hot to run. :D (-5C is the best running weather)
Hey The Running Channel!
Can you make a video about running in the winter? Accessories, clothing and what to keep in mind? :)
THANK YOU!
It’s like you read our minds...it’s coming your way next week 👀
Very helpful, normally drink alot of water but recently haven't and yesterday felt unwell after my run, thinking it was dehydration
Glad it was helpful, Elliot.
Great info on WHY you should hydrate well! I have a bad habit of.not drinking enough water, I'm definitely going to try to improve! Thanks😁
Glad it was helpful, Lori!
Another very important and helpful video, thanks Rick and Anna. Let's just say in my case that mistakes have been made pertaining to hydration, and a million other things. Had some pretty serious issues with cramps during the last part of my 1/2 and I'm going to pay closer attention to hydration, nutrition, and particularly rest. Sleeping prior to the race was basically impossible and I would love advice on how to do better on that. Also information on Amino Acids replacement would be gold to me. What a wonderful resource you guys are cheers.
Thanks so much Kevin. We've got a great video on sleep coming up very soon, so make sure to look out for that! We'll look into the Amino Acids suggestion too :-)
It's awful having to stop for a wee mid run so for me it's a fine balance to strike between drinking enough to hydrate and drinking too much too close to the start of the run that it goes straight in the bladder. In practice, I forget to drink anything and then of course performance suffers.
Mornings are just constant trips to the restroom 😅 with coffee, water, supplements etc jeez it keeps me busy
I always drink a pint of water before my morning run but feel it swirling about in my belly 🙈
Oooh yikes! Do you find you're alright with it, though?
@@runningchannel as along as I don't go charging out, otherwise it's a stitch the whole way!
Try drinking as soon as you wake up. I do that and find by the time I've got dressed and done my warm up it's moved out of the stomach.
try drinking pint water hour before you go
and when you get back
I drink 500 to 750 ml before the run. For the first hour I do not drink. Then depends on the weather, In reasonable conditions about 500ml per hour.
I suggest that if you drink from a fountain, take something to measure the quantity of water that you drink. It helps to be aware how much you drink (and if it was too little or too much)
Great suggestions, thank you!
After years of abuse my knees aren't up to more than 10k nowadays but over that distance I lose about 1.4kg, or 1.4 litres, in sweat. But I'm properly hydrated before I start so I personally don't need to carry fluids for that sort of distance. For best results I would support drinking electrolytes before starting a long run, but not to immediately before. Otherwise, first, the electrolytes don't start doing any good until about 40 minutes after you drink them so you'll get no benefit and, second, you may need to stop and wee! I still smile to think that when I went through training in the military our water bottles were considered just part of our load to contribute to the imposed physical stress. God help you if it wasn't still full at the end. After all, you might need it!
That's really helpful, Tim, thanks for sharing :-)
Got distracted from the actual purpose of the potato test to let you know that if your carrot are bendy, put it in the water for a few hours or so and it would come out hard again! Great content tho! I was very shocked in terms of visuals to see a man over sweating clinically suddenly in the middle of Anna talking, just to be aware of that! :)
I avoid coffee or tea before my run in the morning. In summer it is easy to know that i need water but the problem is during winter when it is bot clear when to drink and how much to drink. I usually drink water after 8-10 kms and later every 4-5 kms.
On the mornings I run I keep a 500ml bottle of water by the bed and drink it as soon as I wake up. If I'm running more than 5k I'll also bring a bottle belt with me and I have a hydration vest for longer runs with two 500ml soft flasks. I sweat a lot so have always been mindful of keeping hydrated.
All very good habits! Thanks for sharing :-)
I like the High 5 Zero berry tabs and tend to take a half litre drink of water with one in the hour before a run. Ever since I started doing this I have eliminated post run headaches and I am not immediately reaching for liquid when I finish. As my long run each week stretches out over winter I plan to take a small flask of water with half a berry tab in it to keep me properly topped up.
Great tips Michael!
another great video, i always drink water throughout my day 4ltrs a day, water gives energy, you feel better drinking water,
Even when I go to bathroom before I run I find I have to go right after I start...about 1/2 mile. Maybe the jarring? Ever hear of that?
I have the same issue with food, so you can imagine how embarrassing that can be. I've learned to run fasted now, and it works well for me. Before I go for a run, I have 2 mouthfuls of water, and i'll take sips along the way.
I make a point of hydrating at every 5km during my runs. One other point that I feel some may interpret incorrectly, is that yes, dehydration does cause your performance to drop, but some people will interpret that as a bit of a small drop in pace, but not realizing it's a drop in how their body feels. The reality is that even a bit of dehydration will cause your run effort to rise significantly just to maintain the same pace and you are going to feel sluggish and out of energy quickly. It's not a great feeling. The good news, is after a big sip of water, you can regain the energy levels you had and be back up to your previous pace in a matter of minutes after hydrating. At least most of the time. Get to know how your body reacts to hydration and dehydration and that will help you determine how long it takes to regain your hydration.
This is really sound advice, Morten. Thanks for sharing. How much water do you tend to drink at 5kms?
I have sickle cell trait, so dehydration during a run really affects performance. The worst incident was my first marathon. I didn't adequately hydrate in the days leading up to the race. Plus the temperature was unexpectedly hot. Just after the halfway point, I couldn't physically keep up the same pace. Before long, I was having terrible cramps in my legs, which never happened in training. Even my left forearm was cramping. It was about 12 miles of misery, running until the cramps started and then walking until they stopped. Not a good experience!
unless it's really hot, then i don't take any water/drink with me for anything below 10k.. today for instance i did a 16k run after waking up (no breakfast), and just had one gel with me, but no water.. i do fill up afterwards right away with a regenerating drink and during the day with electrolyte-drinks though, and i usually have some water in the evening before going to bed (despite then having to get up at night to go to the loo).. If i drink before or early in a run I usually have to pee somewhere along the way, which can be a bit of a pain, so when I run HM distance or more, i start with an energy bar, then take a gel or two and leave the energy drink (in the hydration vest) for last, else i have to stop somewhere in between..
edit: I don't have caffeine intake though, as i don't drink coffee, tea or coke (or similar)
You have amazing channel, keep it up.
I used to get bad muscle cramps in my calves. Since I started drinking more water especially the evening before a run, and putting half an electrolyte tablet in the water the problem went away.
I think I was always a little dehydrated, never drank much during the day. It all changed when I did a half in 2017. Had stomach issues the day before and then did not drink my normal amount before the race. Needless to say, I did not remember anything after mile 12 and woke up in the hospital. I did somehow finish but do not remember. So now I am very careful drinking plenty during all my runs.
Oh my goodness Dave! So glad you're OK and completely understand why you're very mindful of staying hydrated now.
I take a sandwich bag with about a mouthful of water on any run longer than 10k. No time to drink before my runs as I'm up and straight out pre 6am so half a cup before that but generally just try stay well hydrated throughout the day.
I've always struggled with having to go pee way to many times. My doctor says I'm fine. So for me the key is drinking half cups of water throughout the day.
Thanks for watching, Kim. Definitely little and often is a very good practice :-)
Very informative video would check my water intake
I drink an average of 300 milliliters of liquid every 2 hours during the day. Switched coffee for green tea 10 years ago. My problem is I dislike carrying a bottle while running... but there is no way to avoid it after 10km.
That's definitely good practice, Guillaume. Have you ever had issues with dehydration whilst running?
A good alternative to carrying a bottle is a running vest - have you ever thought about trying this?
@@runningchannel I have indeed, on my first half marathon my cardio went ballistic after half an hour and I could never recover... and yes, I am thinking of wearing a vest but I kind of hate it 😉
I used to very consistently make the mistake of over hydrating just shortly before a run. Just because I take hydration seriously. But then that affects my stomach very negatively when running. So never again as it had happened too many times. Instead, tried to provide a considerable amount of time before the run when drinking.
Excellent advice Yin! Nothing worse than a belly full of water sloshing around when you run!
Out of curiosity, how much would you drink before you run and approx how long would you leave before you start running?
@@runningchannel, it used to be almost immediately before the run and it was certainly a silly thing I know but was probably like two glasses worth just because I was very paranoid of dehydration! But of course, now I know better so I might have that same amount of water and give it preferably 45-60 minutes before running just so that it actually has time to be absorbed! Maybe longer. And then just tiny sips immediately before pounding the pavement.
I only drink water during training when running 18k or more.
Thank you Running Channel for a such timely video. (It was 39c Wednesday where I live.) I have have had strange drop min endurance and I think you've pointed me in the right direction. Again.
So glad it was helpful. Look after yourself :-)
@@runningchannel Thank you awesome people!
Great content today! 🇨🇦
Thanks so much!
I use these High5 tablets, but you use one for each 750 ml, not one per glass!!! Anyway in winter for easy runs less than 10 Km I don’t bring water only for longer than that. In summer I always carry a belt with two bottles with electrolytes (High5).
Great suggestion, thanks for sharing :-)
Excellent video. I live in Canada and regularly run when it is minus 30 in winter when hydrating doesnt come high on the priorities though I know I should have drunk more as I come back sweating after a long run due to the number of layers i wear. Carrying water isn't always easy as it freezes when I run. Any suggestions?
Thanks for watching David. Not sure if using a hydration vest might help stop the water freezing? As keeping it closer to your body should help keep it warmer.
Dehydration and heat illness is a big risk with exertion in cold temperatures. I'm sure you know this, but strip down to the minimum number of layers possible and prehydrate. Drinking through the day I find better than a big drink before running. Kudos to you running at -30C. Coldest I have run was -15C in Norway. I have a vague recollection that there are risks to the respiratory tract from running at extremely cold temperatures. I would be tempted to run indoors on a treadmill when it's that cold!
I ran earller deydrated. Only 5k, but it felt tough. I would be interested in knowing time differences if running hydrated v running degydrated.
I am terrible at drinking water, I find that during the night I wake and have to drink as my mouth is very dry. On my runs I never take water bottles, even on a half marathon distance. Now I wonder could I get a performance boost by being hydrated properly next time!
Definitely, Ross!
I run after work usually and do find my bottom area of my calf muscles is really tight, not always and never at the weekend. Would you say dehydration could be a possible cause?
kelvin mayes if u sit at a desk, that’s the difference
@@bethsmith1003 don't sit at a desk, but do sit in a truck. Same thing really. But it doesn't happen all the time maybe 1 in 10 runs
Kelvin, have you watched our video on sitting all day and then running? ua-cam.com/video/trO_x6oF2dM/v-deo.html There are some really helpful exercises you can do to prep your muscles throughout the day for running after work. Hope this helps :-)
I drink a small glass of water before a run, and use the loo twice before running, however I can only get to 10km before I really need to go again!! Video Colour chart shows I’m not dehydrated though. My running buddy can run 25km without needing the loo. Very frustrating!
Sorry to hear this, Jason. If the colour chart shows you're not dehydrated, have you tried not having the glass of water before you run?
I learnt my lesson running in Singapore. We would lose up to 4kg on a long run and rehydrate with a carb rich amber fluid....oh the joys of youthful ignorance. I'm a lot more sensible now, drinking before, during if its over about an hour and certainly after. The pee colour test works well. Keep it clear! I carry soft flasks or use a camelbak if its summer.
Oh yikes - yes all too easy to refuel with beer because it's lovely and cold in a hot climate, but important to drink water too :-)
@@runningchannel Beer, so much more than just a breakfast drink!
Well, I started my weight loss plan 7 weeks ago. I run about 11 km every day. And that's pretty much all I do. I was at 104 kgs and now I'm at 96 kgs. I can feel the visible change and can feel the muscles as well. However, I gain weight almost everyday if I don't run. And I am not going below 94. I know it takes time but can someone tell me an approximate at what point with same running plan will I hit my decreasing slope again?
Also, How much water should I take during a 11 km run?
And, what can I do to control my hunger?
Love the channel, it might help if you could give personal examples when doing these vids though. How much fluid do “you” drink before a run? And when before the run? How long does it take your body to rehydrate if your pee is too dark? I normally run at 9 so between 7 and 8 I like to drink at least 500ml of water, maybe more if I am dehydrated.
Thanks for the recommendations, Garry :-)
Awesome video, very helpful
Glad it was helpful, Caleb!
Nice
Great video as usual guys. Could I ask a question, have you done any videos relating to vertical oscillation? I’m a beginner and notice I’m bobbing up and down a lot so had a look for info on it. There’s plenty of videos explaining what it is but not many giving a solution.
Thanks for watching Dave. We haven't, however you might find our video on Cadence helpful as I believe the two are closely related: ua-cam.com/video/7JPD0YZAJ2c/v-deo.html
Hope this helps :-)
Great Video
Thank you!
I know the video mentioned balance and electrolytes but it’s also worth mentioning that a possible side effect of just drinking lots and lots of water is death from hyponatremia which results in 100% loss of running performance!!!
Absolutely, Matt - it's really important to have a balance. We mention hyponatremia in this video in fact!
Most important is to be well hydrated all the time not just before and after a run. I never take more than 500 ml of fluids even on my summertime 3 to 4 hours long runs simply because i start my run fully hydrated and drink all day long. If you're dehydrated after a 1 hour long run then you should update your drinking strategy !
Absolutely! Maintaining good hydration throughout the day is key. Do you find that 500ml is enough for you on your longer runs?
@@runningchannel It is for me but only because i'm used to it. I trained to drink very little during my runs simply because i like to go as light as possible. I'm a bit like Anton Krupicka minus the long hair the beard the speed and the endurance !
I’m fully aware of running dehydrated. Boxing Day runs typically hurt the most 🍺🍺🍺🍺🥂🥂🥂🥂😝
Haha - I'm sure many runners agree with you there, Sophie!
I drink 3 litres during the day and as I don’t really run for more than 90 mins I don’t get affected.
Issa specialist sports nutrition
I drink water 30 mins before running...to avoid dehydrated and i keep my mouth wet by closing ... during run..
Dehydration is the leading cause of muscle cramps, especially in the calves.
Anyone suffer from headaches after runs? I’ve been told this can be due to dehydration as well.
Thanks for watching Karen and sorry to hear you're getting headaches after you've run. This could be due to dehydration... are you getting enough water throughout the day (a really good way to check this is the wee test!)?
@@runningchannel I definitely drink enough during the day - my pee color is good! I find if I feel a headache coming on post-run, a cup of Joe does the trick! Caffeine does wonders! ☕️
@@karengumm2398 Headaches are a symptom of hyponatraemia as well. If you're overhydrating and not taking in enough salts, and then drinking coffee (high in potassium so depletes sodium even more) this might be an issue. If you are consistently having headaches after running, it might be worth getting checked out by a doctor.
@@barryalexander2909 thankfully I don’t get headaches very regularly. Seems to occur more in the hot weather and I’m not dealing with that now. Thank you for the input though!
I always think about water while running
If you have run the Hackney Half before you are wise not to dehydrate!
Oooh - any particular reason why the Hackney Half?
I drink on my run, but not so much during the day.
Thanks for watching Jana! Do you find you're well enough hydrated doing this?
@@runningchannel no, not really. Which is running is hard for me some days.
Joined a running club January of this year. Pushed myself pretty hard. Got kidney stones twice. One I passed within a couple hours, the other was 28 hours of laying on the floor before going to the hospital.
Apparently dehydration can contribute to kidney stones. I do drink quite a bit of water, but sometimes its not enough..
Oh wow, so sorry to hear that and hope that you're better now?
@@runningchannel I'm fine. It was after our Thursday night social runs. Typically a light run then a couple beers afterwards. I normally drink ~ half a liter of water or so after the run, but also some beers.
Drink water 🚰in the morning drink water through out the day ,
Eat a lot of fruit it has tons of water in thm
Yes, fruit and vegetables do have lots of water in them, but just be careful about the amount of sugar in fruit. Too much of this can cause blood sugar spikes which means you're more likely to "crash and burn" whilst out on a run.
@@runningchannel healthy sugar nt white sugar I am a fully raw Vegan bean that way for 5years mainly fruit learn about real food pls
One thing to consider when eating before a run or other athletic activity is that in digesting that food the body will divert increased blood flow to the gut and also use water for that digestion, sometimes more than is in the food. So although you may add fluids in the food, you are also diverting your body's resources away from the muscles. Even sugars do need water to metabolise. And that's apart from those items that are also diuretics. No doubt @TheRunningChannel can comment.
Can you run while running a three-legged race while being blindfolded
Hi!
Hi Augustus!
I went on a marathon with 500ml of water... I regret it to date 🤦
😱
I can always tell by the colour of my wee lol
It's the best way to check it!
First!