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Keep Hydrated while Running

When you run, your body looses fluids. To run optimally, you need to replace the fluids your body looses. Your personal sweat rate (PSW) will help you determine how much you need to drink and how often while you are running.

How to determine your sweat rate:

  1. When well hydrated, do a short warm up and then weigh yourself naked. This weight will be called the pre-run weight.
  2. Run for an hour in the conditions and intensity you expect to face in an upcoming training session or race.
  3. Dry yourself thoroughly.
  4. Weigh yourself naked. This weight will be called the post-run weight.
  5. Subtract the post-run weight from the pre-run weight.
  6. Multiply the number you calculated in step 5 by 16. [(pre-run weight - post-run weight) times 16]
  7. If you drank during the 1 hour run, add the number of ounces you drank to the number you received in step 6,


Pre-Run weight: 160
Post-Run weight: 156
Pounds lost: 4
Drank 8 ounces of Water

(160-156) x 16 = 64

64 + 8 (ounces of water)

Total fluids lost = 72

**Try to replace 72 ounces of fluid each hour. When replacing fluids, It is best if you drink fluids every 15 to 20 minutes.

Where does the Fluid Go?

Your body looses fluid:

  • Urine
  • Sweat
  • Evaporation (other than sweat)
  • Water used inside the body and respiration

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