How To Hydrate In The Days Before Running

Step 4

Measure your hydration status to ensure you’re taking in enough fluids in the days before running. According to the 2009 book “Runner’s World Complete Book of Running” an effective way to do this is gauging the color of your urine. If you’re adequately hydrated, it should be clear or pale in color. Anything darker indicates you need to increase the amount of fluids you’re consuming.


Everyone’s systems work at a different rate, so your stomach might not empty quickly enough at the beginning of the three days for you to be ready to drink 6 to 8 ounces every 20 minutes. If your stomach is still sloshing after 20 minutes, wait another 10 minutes and then reduce the amount you drink to 4 to 5 ounces. Try 6 to 8 ounces again after another 20 minutes.


Caffeine is a mild diuretic, meaning that it can cause your system to eliminate excess fluid. You may have read warnings against runners drinking caffeine, but if you routinely drink it you shouldn’t try eliminating it before a race. But if your body is used to it then it won’t increase elimination. Additionally, you may suffer a bit of a withdrawal from cutting out caffeine, such as headache or nausea, and that will affect your performance.

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