Endurance sports can push you to your limits, so learning how to stay hydrated is important to help you maximize your performance. But it’s not as simple as just chugging a glass of water. Smart hydration is the key to success.
As a strength and conditioning coach who has worked with hundreds of athletes from the high school level up to the pros, I’ve seen firsthand what happens when endurance athletes aren’t focused on their hydration.
In this blog, we’ll dive deeper and show you how to stay hydrated no matter what endurance sport you’re into, practical hydration tips, adjusting fluid intake, signs of dehydration, and more.
It’s worth noting that even being a little dehydrated can affect your performance. That’s why getting your fluid intake right is so crucial. Plus, we’ll unpack the importance of electrolytes.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. You should speak with your doctor before starting any intense exercise program, changing your daily nutrition, or adding supplements to your regimen.
Why Proper Hydration Matters for Endurance Sports
Proper hydration is key for endurance sports. We need water to keep our bodies working well during long workouts. Learning how to stay hydrated helps us perform better and recover faster. Our bodies are about 60% water, so it’s vital that we drink enough each day as it supports our overall health.
For women, that’s about 9 cups. For men, it’s 13 cups (these are averages). These amounts help replace what we lose through sweat and breathing.
That said, water does more than quench thirst. It moves nutrients to our muscles and takes away waste. This keeps us going strong in races or long training sessions. Without enough water, we might feel tired or even experience muscle cramps.
In hot weather, not drinking enough can lead to severe conditions like heat stroke. That’s why I tell athletes to sip on a glass of water often, even before they feel thirsty.
Key Factors to Consider When Staying Hydrated
How to stay hydrated isn’t exactly complicated, there are some key factors that you need to consider. Let’s unpack some of those factors so you have a better understanding of what I’m talking about:
1. Individual Activity Levels & Environmental Conditions
Our hydration needs change based on physical activity levels and the environment. Hot weather makes us sweat more, so we need to drink more water. High altitude and intense workouts also increase our fluid needs.
For instance, the hydration needs of my athletes in Denver will be much different from those of my clients in Baltimore.
Here are some tips for different weather:
- Hot days: Drink 16-32 oz of water per hour
- Cold days: Sip warm fluids often
- Humid days: Increase daily water intake by 10-20%
- Dry days: Add electrolytes to your glass of water
- High altitude: Drink 3-4 liters of water daily
2. Signs of Dehydration and Overhydration to Watch For
We need to stay alert for signs of dehydration and even overhydration. These can affect our performance and health as endurance athletes:
- Thirst and dry mouth: Our body tells us it needs water.
- Dark yellow urine: This shows we’re not drinking enough.
- Fatigue: Lack of water makes us feel tired faster.
- Less pee: We rarely go to the bathroom when dehydrated.
- Headaches: Our brain needs water to work well.
- Dizziness: Low water levels can make us feel off-balance.
- Muscle cramps: Drinking water helps our muscles work right.
- Rapid heartbeat: Our heart works harder when we’re low on fluids.
- Confusion: Severe dehydration can mess with our thinking.
- Swollen hands and feet: This can mean we’ve had too much water.
- Nausea: Drinking too much water can make us feel sick.
- Clear urine: We might be overhydrated if our pee is very clear.
3. Role of Electrolytes and Minerals
Electrolytes are key in keeping us hydrated during endurance sports, but we lose them through sweat. These minerals, like sodium and potassium, help our bodies hold onto water.
Sports drinks with electrolytes work better than plain water for long training sessions over 90 minutes. They help our muscles and nerves work properly.
We can get electrolytes from many sources. Coconut water powder is a great natural option. It’s packed with potassium and other minerals. Himalayan sea salt is another good choice as it has trace minerals our bodies need.
Hydration Hacks for Different Types of Endurance Sports
How to stay hydrated as an endurance athlete shouldn’t be difficult. Here are some hacks for different sports:
- Running: Drink 17-20 oz of water 2-3 hours before your run. Sip 7-10 oz every 10-20 minutes during long runs.
- Cycling: Use a hydration pack or bike-mounted water bottles for easy access. Aim for 1 bottle per hour on long rides.
- Swimming: Drink water before and after your swim. Pool water doesn’t count as hydration.
- Triathlons: Mix sports drinks with water in a 1:1 ratio. This helps replace lost electrolytes and prevents sugar overload.
- Ultra-marathons: Use a mix of water and electrolyte drinks. Eat water-rich fruits like watermelon at aid stations.
- Trail running: Carry a handheld water bottle or wear a hydration vest. Plan your route around natural water sources.
Pre-Workout Hydration Tips
Pre-workout hydration sets the stage for peak performance. Here are key tips for how to stay hydrated before your endurance activity:
- Drink 17-20 ounces of water 2-3 hours before intense exercise: This gives your body time to absorb the fluid.
- Sip 8 ounces of water 20-30 minutes before starting: It tops off your hydration without overloading your stomach.
- Check your urine color: Pale yellow means you’re well-hydrated; dark yellow signals you need more water.
- Eat water-rich foods like fruits and veggies: They boost hydration and provide nutrients.
- Avoid alcohol and limit caffeine before workouts: These can lead to fluid loss.
- Use a sports drink for electrolytes if you exercise over 60 minutes: It replaces minerals lost in sweat.
- Weigh yourself before and after workouts: It helps track your fluid needs for future sessions.
- Adjust daily water intake based on weather and workout intensity: Hot days and strenuous efforts need more fluid.
During Exercise Hydration Strategies
Below are key strategies for endurance athletes on how to stay hydrated during exercise:
- Drink 7-10 ounces every 10-20 minutes: This keeps fluid levels up during intense workouts.
- Use sports drinks wisely: They replace lost electrolytes in long or hard sessions.
- Watch for thirst and dry mouth: These are early signs of dehydration that must be addressed quickly.
- Adjust water intake based on sweat rate: Hot days or strenuous efforts need more fluids.
- Sip, don’t gulp: Small, frequent drinks are easier on the stomach.
- Try flavored waters: They can make drinking more enjoyable during long events.
- Carry fluids with you: Handheld bottles or hydration packs work well for many sports.
- Plan drink stops: Know where water stations are on your route or course.
- Test your plan in training: Find what works before race day to avoid issues.
- Listen to your body: Drink when thirsty, even if it’s not a scheduled time.
Post-Exercise Hydration
Post-exercise hydration is key for recovery. Here are some tips on how to stay hydrated after your workout.
- Drink up fast: Gulp down 16-24 ounces of fluid within 30 minutes after intense exercise.
- Replace what you lost: Weigh yourself before and after. Drink 16-24 ounces for every pound lost.
- Choose smart drinks: Drinking water works for short workouts. Sports drinks help for longer, sweatier sessions.
- Eat water-rich foods: Munch on fresh fruit like watermelon or oranges to boost fluid intake.
- Add salt: A pinch in water helps your body hold onto fluids better.
- Sip steadily: Keep drinking small amounts over the next few hours to stay hydrated.
- Check your pee: Aim for light yellow urine. Dark means you need more fluids.
- Cool down right: Start rehydrating as part of your cool-down routine.
- Plan ahead: Have your post-workout drink ready before you finish exercising.
- Mix it up: Alternate between drinking water and electrolyte drinks for balance.
Hydration Tips for Special Circumstances
When it comes to hydration, there are many circumstances where the specific situation dictates how you should manage your hydration. Let’s look at a couple of instances.
Hot Weather & Heat Risk Management
We face unique challenges in hot weather. Our bodies work harder to stay cool during endurance sports. Here are some tips on how to stay hydrated in hot weather:
- Drink water often: Aim for 16-20 ounces every hour.
- Wear light, loose clothes: Choose breathable fabrics that wick sweat.
- Plan workouts for cooler times: Early morning or late evening is best.
- Take breaks in the shade: Cool down for 5-10 minutes each hour.
- Eat salty snacks: Replace lost electrolytes with pretzels or nuts.
- Watch for signs of heat illness: Stop if you feel dizzy or nauseous.
- Adjust your pace: Slow down as the temperature rises.
- Use cooling tools: Try ice packs or cold towels on your neck.
- Stay alert to weather changes: Check forecasts before heading out.
Adjusting for Longer Events or Extreme Efforts
Intense training sessions and longer events like marathons and triathlons demand special hydration strategies. Here are some key tips on how to stay hydrated to keep you performing at your best.
- Increase fluid intake: Drink 20-24 ounces of water for every hour of physical activity. This helps replace sweat losses and maintains performance.
- Add electrolytes: Mix sports drinks or electrolyte tablets into your water. These replace vital minerals lost through heavy sweating.
- Plan hydration stops: Set up water stations every 2-3 miles in long races. This ensures regular fluid intake throughout the event.
- Pre-hydrate: Drink 16-20 ounces of water 2-3 hours before the event starts. This tops up your fluid levels before you begin.
- Monitor urine color: Aim for pale yellow urine. Dark urine signals dehydration, while clear urine may indicate overhydration.
- Adjust for heat: Increase fluid intake by 3-4 ounces per hour in hot conditions. Heat raises sweat rates and dehydration risk.
- Use a hydration pack: Wear a backpack with a water reservoir for easy access to fluids during long events.
- Practice your strategy: Test your hydration plan during training. This helps you find what works best for your body.
Building Healthy Hydration Habits
Start your healthy hydration habits by setting daily water goals. Aim for 64 ounces, but adjust based on your activity levels. Use a reusable water bottle with markings to track your daily water intake.
Download a hydration app to log your progress and get reminders. Make water more fun by adding fruit slices or herbs.
Boost your hydration with water-rich foods like cucumbers and watermelon. Don’t forget electrolytes during long workouts. Choose sports drinks wisely — they help replace lost vitamins and minerals.
Set alarms on your phone as drink reminders. Keep water bottles in key spots like your desk, car, and gym bag. Small sips throughout the day add up.
Conclusion
In endurance sports, hydration isn’t just about drinking water — it’s about smart hydration strategies and how to stay hydrated. Your strategies should align with your physical activity levels, environment, and body’s unique needs.
Recognizing signs of dehydration, incorporating electrolytes, and adjusting your fluid intake for specific conditions can significantly impact performance and recovery.
Listen to your body, fine-tune your hydration plan, and consider adding EndurElite Hydrate to help you stay hydrated and maximize your performance and results.
Author:
Matt Weik, BS, CSCS, CPT, CSN.
