92: A Science-Backed Guide to Hydration for Runners

How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs.

Discussion points include:

• Why does hydration for runners matter so much?

• The role of electrolytes (including sodium) in hydration

• How hydration can stop those headaches after a long run

• How to reduce your risk of hyponatremia

• Understanding sweat rate vs sweat concentration

• How much water should you drink before a run

• Hydration while running so your stomach doesn’t feel sloshy

• How to carry water while running

• Hyperhydration strategies

• Should you use IV hydration before a race?

Additional resources: https://www.featherstonenutrition.com/hydration-sweat-rate/

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References:

• Eichner, E.R. "Genetic and Other Determinants of Sweat Sodium." Current Sports Medicine Reports 7.4 Supp 1(2008): 236-S40.
• PMID: 28332116
• Jeukendrup & Gleeson. (2016) Sport Nutrition. Human Kinetics.
• Wilson (2020). The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. VeloPress.
• PMID 26920240
• PMID: 38198662