Water during long distance runs?
June 19, 2006 2:07 PM Subscribe
RunningFilter: Newbie long-distance runner wants to know how to pace drinking water to avoid dehydration.
posted by I_Love_Bananas to Sports, Hobbies, & Recreation (15 answers total) 3 users marked this as a favorite
Backstory: I am “in training” (and I use that term loosely given my lack of experience) for a 15K run, which will constitute the longest distance I have ever run.
I am female, 40, have been running for about 2 years and right now top out at 6 – 6.5 miles. I try to push for distance once a week. I have adopted a training plan that I hope will help me accomplish the 15K. (By that I mean I want to be able to run the whole distance, even if it’s slow-paced.)
I have 5 weeks to prepare. The plan has me doing a long run once per week and yesterday’s was supposed to last 75 minutes, which for my pace amounts to around 7 miles. I came off a rest day and felt fairly confident I could do it.
Well, it was a disaster. First of all, it was pretty damn hot. I didn’t drink nearly enough water beforehand and at about 4 miles basically collapsed, dizzy, into a random yard until I felt well enough to walk. I managed to make it home OK.
I weighed myself pre- and post-run and was down 2.5 pounds afterwards. I drank like a fiend the rest of the day.
My question involves longer distance running and water drinking. I can’t drink too much water before I run because of pesky stress incontinence issues that I’ve dealt with ever since giving birth. (Trust me on this one.)
So I realize that at least while training, I will need to allow for the fact that while my “normal” (3-5 mile) runs have proven to be accomplishable without additional water along the way, 6+ miles cannot. I will need to drink on foot, therefore I have purchased a 1.5 liter Camelbak pack. I think this will work better than trying to run while clutching a bottle of water.
For those of you who run longer distances- do you drink when you are thirsty, or do you sip periodically to keep a more constant level over the length of the run? I assume I will not be able to wear the Camelbak during the 15K, but there will be water stations along the route so I will be OK. I want to train as effectively as possible and make sure I get the water in the right way. If drinking at each mile marker is what my body should adjust to, I will do that. I just don’t want to end up like I did yesterday.