Prevea On the Move: Hydration

Hydration is a key component to successful training. Consuming the appropriate amount of fluid will help performance and prevent injuries. Runners should know their hydration plan prior to race day and utilize it during the training runs.

This week’s Prevea On the Move is with Tom Krahn, Cellcom Green Bay Marathon Medical Coordinator, who shares tips on how to make sure you stay appropriately hydrated on race day.

Every runner’s fluid intake will vary based on their body’s sweat rate. Follow this simple formula to determine how much fluid to drink for every hour of running:


Do not urinate or consume liquids until all steps are complete.

  1. Weigh yourself nude before a 30 minute run
  2. After the run, wipe the sweat off and weigh-in again
  3. Find the difference in the weights in step 1 and 2
  4. Multiply that number by 16
  5. Lastly, multiple the result in step 4 by two

Sample Calculations:

180 pounds

178.7 pounds

180-179.3 = 0.7 pounds

0.7 x 16 = 11.2 ounces

11.2 x 2 = 22.4 ounces of fluid per hour of running

Hydration Guidelines:

  • Slower paced runners tend to misinterpret fatigue as hydration and over consume fluids.
  • Drinking too much fluid can lead to hyponatremia, or low sodium content in the blood. This condition can cause confusion, fatigue, headaches, cramps, nausea and vomiting.
  • Average fluid replenishment:

–   17-21 oz of fluid pre-race

–   21-40 oz per hour during the race based on above calculations

  • Electrolyte drinks are recommended for fluid replacement

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