Review of Hydration Strategies for Long-Distance Running

“Drink, drink, drink” was once the mantra of endurance sports. But overhydration, underhydration, and electrolyte imbalances have all plagued runners. So what’s the best hydration strategy for long-distance running?

Why Hydration Matters

Even a 2% loss in body weight from dehydration can impair performance. Conversely, drinking too much can cause hyponatremia — dangerously low sodium levels.

Benefits of a Good Strategy

• Maintains Performance: Replaces fluid lost through sweat.
  
• Prevents Heat Illness: Essential in hot or humid conditions.
  
• Supports Recovery: Keeps muscles and nerves functioning properly.
  
  

Drawbacks of Poor Hydration

• Dehydration: Leads to fatigue, cramps, dizziness.
  
• Overhydration: Causes nausea, swelling, confusion.
  
• Guesswork: Sweat rate varies hugely among individuals.
  
  

Best Practices

• Pre-Race: Begin well hydrated; urine pale yellow.
  
• During Race: Drink to thirst — usually 400–800 ml per hour.
  
• Electrolytes: For races over 90 minutes, add sodium.
  
• Post-Race: Replace ~150% of fluid lost.
  
  

Verdict

Hydration isn’t about drinking as much as possible — it’s about drinking smart. Practice during training, not just on race day, to find your personal balance of fluids and electrolytes.

- Edward