Easy Running Tips #30: Fuel and Water
Don't do what I did at the very beginning
Bringing nutrition and water is something I underestimated when I started running. Disclosure: I’m still experimenting with what kind of nutrition to bring with me for longer runs. It’s a work in progress.
Disclaimer: I am not a sports nutritionist, or any kind of nutritionist or medical expert. Please consult your physician to get the best advice for you and your body and particular health situation.
Anything I am sharing here is really based on my own personal experience and I do not yet have it all figured out!
Hot tip: Think of water and running nutrition as essentials to bring with you, depending how long you’re going to be running and on external conditions.
I suggest making your decision based on how long you expect to be running, not on the distance. It takes different people different amounts of time to run the same distance.
I ask myself before leaving:
How long will I be out and about?
What level of effort will I be making?
What’s the temp going to feel like—will I get dehydrated more quickly?
Will I pass by a potable (drinkable) water source and do I trust that?
My personal rule of thumb is that, if I’m going to run for an hour, regardless of the weather, I bring water and nutrition with me. And, in really hot weather I will also bring it on my shorter runs. Every person’s body is different so what works for me won’t necessarily work for other people.
This is a little simplified but if I am running in hot weather, I bring 500 mL of water with me even for a short run, and I add onto that amount of water for longer runs. For longer runs, I either bring more water or make sure I can re-fill my water bottle with clean, drinkable water somewhere along my longer run. As well, for longer runs, I try to make sure I have enough water, electrolytes, carbs and protein. I am not that scientific about it yet. Work in progress, as mentioned. Although, what I did figure out was in some sense scientific as it involved trial and error.
Hot tip: You can make it easier for yourself if you pay a bit more attention to bringing water, electrolytes, carbohydrates and protein than I did, from the beginning. When you don’t have water or nutrition, you’re making it harder for your body than it needs to be. It is not some kind of sign of weakness to do this—it’s essential.
Hot tip: You still need water on your winter runs. You can get dehydrated in cold weather, just like you can in cold weather. This is a really common mistake. People might incorrectly think, “Oh, I’m running in winter, it’s cold outside and I won’t sweat, I won’t get dehydrated.” Wrong and wrong. You still sweat during winter workouts and you still need to replace fluids and electrolytes. Try thinking instead, “How long will I be running?” and plan accordingly.
Hot tip: Ask your doctor, “How much water and nutrition should I have when I run? What should I bring with me?” See if they have any advice for you.
Do you have tips for bringing water, electrolytes, carbs and protein during your run? I would love to know what those are.
Until next time, take care,
Ellen