Every runner is different. Some runners need less fluid than you, while others will need more. Learn your individual hydration needs. Below are a few tips to help you prepare for your race.


  • Fluid needs vary widely and slower runners need to be very cautious with their fluid intake while faster runners may need to drink more to replace higher volume sweat losses.
  • Do not overdrink. Weight gain during a run is a sure sign of overdrinking.
  • If you are feeling the effects of hot weather, slow your pace. Drinking more fluid will not directly make you less hot or cool you down.
  • Recognize the warning signs of dehydration like feeling faint or light headed with standing, rapid heart rate, sunken eyes, dry mouth, feeling very thirsty, or dull headache. Try some fluids to see if you improve.
  • Recognize the warning signs of hyponatremia like water sloshing in your stomach, severe and worsening headache, or feeling puffy or bloated in the hands and feet, nausea, upset stomach, or wheezy breathing. Stop drinking until you begin to urinate and the symptoms resolve.
  • If you are not feeling well during or after the race and simple changes do not make you feel better, seek immediate medical attention