How to drink water the right way while running

Take small sips

While it's important to stay hydrated, drinking large amounts of water at once can cause negative effects during a run.

According to Dr. Justin Mullner, a sports medicine physician at Orlando Health Jewett Orthopedic Institute, consuming too much water too quickly can stretch the stomach, leading to nausea as blood is redirected to the muscles during intense exercise, slowing digestion.

Instead, take small sips of water or electrolyte drinks every 15 to 20 minutes, depending on the weather and intensity of the run.

"This approach helps maintain consistent hydration levels and prevents your stomach from getting too full," Meghan Kennihan, a certified running coach, told Runner's World.

Drinking water correctly can optimize your performance and health during a run. Illustration photo by Pexels

Hydrate early

Avoid waiting until just before the race to drink water. Staying hydrated in the days leading up to the event can improve performance and reduce the likelihood of frequent bathroom stops.

The day before a race, drink plenty of water and check your urine color: light yellow is ideal, while dark yellow indicates dehydration, according to Dr. Mullner. Normally, you should drink about 500 ml of water 2-3 hours before your run and another 250 ml 20-30 minutes before starting, adjusting based on your body size, distance and conditions.

Clean your water bottle regularly

Repeated use of water bottles without cleaning can cause bacteria or mold. If left unchecked, bacteria and mold can continue to grow, potentially causing symptoms similar to food poisoning, such as stomach pain or cramps, diarrhea, and vomiting, according to the Centers for Disease Control and Prevention. People sensitive to mold may even experience allergic reactions.

Dr. Mullner advises washing the reusable bottle with soap and warm water after every use. Visible residue, unusual smells or changes in water taste are signs that your bottle needs thorough cleaning.

Balance water intake with electrolytes

Stay hydrated during a long run is important. However, drinking only water can lead to overhydration and a dangerous condition called hyponatremia, where sodium levels in the blood drop too low. Symptoms include muscle cramps, headaches, nausea, fatigue and confusion, according to Cleveland Clinic.

Intense exercise accelerates electrolyte loss through sweat, especially in hot and humid weather, according to the American College of Sports Medicine.

It's not just newbies who tend to get dehydrated. According to a 2019 study by Frontiers in Nutrition, 41 of 63 ultramarathon finishers had mild to severe hyponatremia.

To prevent electrolyte imbalance, supplement water with electrolyte drinks, gels or supplements during runs longer than 60 minutes or in high temperatures.