If you start to feel a lack of energy during your run of any length, it will be a feeling that is NO GOOD! 😉
One of the best ways to avoid this no good feeling during your run is to make sure you are well hydrated during your run. (Being well energized through proper food intake is just as important too!)
Do you run with your dog? Keep your dog safe too! How to take care of dog paws in summer
Hydrating for your run begins before you even step out of the door for your run!
For day time or evening runs, this means drinking water throughout the day.
For early morning runs, this means making sure you drink plenty of water the day before, and then drinking a bit before you head out.
Have a cup of water or a water bottle by your side throughout the day to make it simple to take a sip here and there.
Keep an extra travel coffee mug or water bottle like this one with long-lasting insulation filled with water in your car if you have a long drive home after work. In case you just didn’t drink much during the day, there’s your chance to get some extra water in you. It’s also a good way to get in a few sips before your evening run. It’s also a good way to get some water in you on your way to work in the morning!
Side note!
See about the best shoes for hiking in Hawaii and what to wear snorkeling in Hawaii! And for Hawaii vacation ideas, see the best things to do in Waikiki that will give you Hawaii vibes!
Staying hydrated during your run
So there are a few ways you can stay hydrated during your run. Much of how you want to stay hydrated will do more with your personal preference.
Do you want to hold your water?
Do you want to wear your water?
Or do you not want to carry any water at all?
Not carrying any water on your run
If your run is on the short side, you may not need to think about your hydrating needs during your run.
But don’t just consider the length of your run in determining if you do or don’t need water on your run. Think about the weather as well. If the weather is really hot, even if you think it’s a short run, you may want to think about hydrating.
Can you get away with not carrying water with you on your long run?
SURE! If you are strategic about it!
On long runs over an hour, you should start to think about hydrating during your run. (But remember, it might wise to hydrate on runs that are less than an hour depending on the conditions.)
Even if you’re going out for your long run in training for your half marathon, with a bit of planning, you don’t have to worry about not getting enough water on your run.
So, what type of planning can you do so you don’t have to carry water?
Run your route in loops. Let’s say you have an 8 mile or 10 mile run planned that starts from your house. Run loops of 2 or 2.5 miles that has you going back to your house so you can grab a few sips of water. You can have a water bottle sitting on your front porch or at the end of your driveway so that you’ll waste minimal time at home to get back on the road.
Run on a designated running or walking trail at the park that has drinking fountains along the way. See if your local park or recreation area has paved paths that pass by drinking fountains. An indication of possible drinking fountains when looking at a trail map is if there are picnic shelters or bathrooms in the proximity. You don’t have to stop at every drinking fountain, but you can rest easy knowing that there’s water available just a short distance away if you need it!
Do a water drop on your route. This requires a tad more effort on your part. You can drive to specific spots on your running route before your run and place small water bottles along the way so you can drink as you pass them by. Just remember to pick them back up after your run!
Again, the hotter it is, the more important this sort of planning is if you don’t want to carry water with you!
Holding your water
Okay, so if all that planning is a bit much for you 😉 you’ve got other options to keep you hydrated on your run.
You can just straight up carry a water bottle and run. Sounds, simple enough, right? 😉
To make it even easier, you can get a water bottle that makes it a bit less work in holding it. There are water bottles that come with a hand strap or carrier so you can ease up on the tension in holding the water bottle.
Some of the water bottle carriers will also come with small pouches that you can place your phone and keys in while you run.
There are also hand straps that you can get separately and attach them to a water bottle you already have.
Wearing your water
If you’ve never worn your water before, it’s not as uncomfortable as it may sound! This is most especially true if your method of water carrying is properly fitted.
There are a couple of ways you can wear your water.
Runner’s belt with water holder
With the method of wearing a runner’s belt, you wear your water around your waist. There are runner’s belts that come with carriers for small water bottles or flasks.
They have the features of a normal running belt, which means you’ve got compartments to be able to carry your phone and some emergency cash.
Hydration backpack
With a hydration backpack, you’ll be able to carry more water with you than other methods. You wear a smaller backpack that’s basically designed just to be able to carry water in a water bladder or water reservoir, and maybe a few smaller incidentals like your phone and some snacks. It’s designed to minimize the bouncing on your back.
You drink the water through the tube that’s attached to the water bladder.
You can choose how much water you want the pack to hold as there are hydration bladders that hold different amounts of water.
Staying hydrated AFTER your run!
Well, running is a lifestyle! It’s not over just because one run is over! Once you get back from your run, you’ll want to make sure to make up for all the water you lost on your run. For runs on hot summer days, you’ve probably lost more water than you think, even if you were taking in water throughout your run.
So be sure to keep that hydration going, and don’t forget that post-run snack to refuel your muscles!
This is especially true after a race. With the big race done and over with, it’s easy to just not give a care about any normal running workout rituals! But to have a speedy recovery so you can get started on training for your next race 😉 you’ll want to be sure to replenish your body with enough food and water!
What you NEED for your long runs!
Okay, maybe just want. ?
- THIS will make it way easier (and more comfortable!) for you to stay hydrated if you’re used to holding your water or not holding water at all!
- THIS will make it so sweat isn’t dripping down your face and shield your eyes (and face) from damaging UV rays!
- THIS will also help protect your eyes, and it’s a good alternative to Oakley’s sunglasses!
And for long runs, have a look to THIS endurance fuel to mix with your water to keep you energized as an alternative to gatorade. And you can refuel with an easy-to-make protein smoothie after your run.
HAPPY RUNNING!
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🐠 Here are things you must consider packing!
- Swimsuit or swimming shirt aka rash guard
- rash guard: swim set for women and swim shirt for men
- Water shoes
- Waterproof phone case (so you can capture pictures of fishies underwater!)
- cheapo phone case OR waterproof camera
- I also have this "camera" wrist float to attach to my cheapo waterproof phone case so my phone won't sink to the bottom of the ocean in case I somehow let go of it. (Mine does stay afloat - test this for yourself before completely trusting it!)
- Swimming goggles or snorkeling mask set
- Reef-safe(r) sunscreen
- lightweight travel towel:
- walking sandals:
I also don't go snorkeling without a personal swim float buoy. Not only does it help to keep me visible, but it makes for a perfect way to rest out in deeper water! Oh, and it also serves as a dry bag so I can take stuff into the water with me.
Another way I have taken valuables into the water with me is to wear a travel money belt that I don't mind getting wet with salt water (it's not waterproof but I have several so I just use one of them) and then I put things in a ziplock freezer bag, and put that freezer bag in the money belt.
There are also designated waterproof waist pouches that you can store your valuables and take into the water with you.
see more:
- What to wear hiking
- What to wear snorkeling