Print it: Free 12-Week Training Log for Runners
The American College of Sports Medicine offers another approach; it recommends drinking enough so you don't lose more than three percent of your weight through sweat. "Lose more than that and your performance starts to falter," says Casa. One way to figure out how much you lose during an hour of running is to weigh yourself naked pre- and postrun (don't drink anything midrun). Losing one pound means you sweated 16 ounces in one hour. "The goal isn't to match that loss during a run, but to come within a reasonable amount," says Skolnik.
Should you choose sports drinks or water? On runs longer than 60 minutes, sports drinks are a good idea. They have valuable carbs that your muscles need for energy. Skolnik notes they also contain electrolytes like sodium and potassium, which are lost through sweat but are integral to nerve and muscle function, and contribute to your body's water balance.
Foods That Keep You Hydrated
After Your Run
When you come in from a run, drink until you're satisfied. "Using thirst as your guide and consuming liquids with your meals is adequate after shorter runs," says Skolnik. If your face has white salt streaks on it postrun, it means you've lost quite a bit of sodium, so it's best to have a sports drink, water with an electrolyte-tablet in it, or water along with food that contains sodium, says Skolnik.
After especially long or hard runs, you also need protein to help your muscles heal. That's why recovery drinks are ideal—they provide protein and fluid to help you rehydrate. "Chocolate milk is a great choice," says Dr. Maharam. "The carbs-to-protein ratio is perfect for recovery."
If you're working out again within 12 hours—say you ran at night and you're planning to run again in the morning—try to be more diligent about rehydrating. Sip liquids regularly until your urine is back to straw yellow and your weight returns to normal.
To help reduce the chance of an upset stomach during a race, practice your hydration plan on training runs that mimic your race-day pace.
Best Foods for Post-Workout Recovery
