Maximize Your Running Performance with a Personalized Hydration Strategy
Schedule Your Sweat Analysis
Our state-of-the-art sweat analysis service helps athletes uncover their unique hydration needs and electrolyte balance.
By analyzing the composition of your sweat, we deliver personalized insights to fine-tune your hydration strategy, boost your performance, and safeguard you against dehydration and heat-related issues.
Watch the video below!
Limited Time Only!
Maximize Your Running Performance with a Personalized Hydration Strategy
Schedule Your Sweat Analysis
Our state-of-the-art sweat analysis service helps athletes uncover their unique hydration needs and electrolyte balance.
By analyzing the composition of your sweat, we deliver personalized insights to fine-tune your hydration strategy, boost your performance, and safeguard you against dehydration and heat-related issues.
Calculating Your Hydration Requirements
Step 1: Calculating Your Water Loss
Weigh yourself before your run
Weigh yourself after your run
Preweight - postweight
98 lbs -100 lbs = 2 lbs
Weight loss/preweight
2 lbs/100 lbs = 0.02 (2% body weight loss)
Percent weight loss less than 1.5%? If not, you are not hydrating enough!
Step 2: Calculating Your Sweat Rate
Weight Loss/Hours of training
2 lbs/2 hour = 1 lbs/hour
Step 3: Calculating How Much to Drink per Hour
1 lb = 16 oz of water, sweat rate X 16 ounces (oz)
1 lbs / hour X 16 oz = 16 oz/hour
Your goal is not to lose more than 1.5% body weight lost (BWL)
If you are 1.5% BWL or under, then you can plan to rehydrate 25% of your total hydration requirement per hour
.25 X 16 oz/hour = 4 oz/hour
If you are more than 1.5% BWL, then you can plan to rehydrate at 50% of your total hydration requirement per hour
.5 X 16 oz/hour = 8 oz/hour
Step 3: Hydration Strategy
You may find it difficult to drink more than 2 oz at a time, so you need to break up your total amount into 15, 20, or 30 minute intervals to make it easier for you to hydrate correctly.
Using the 4 oz/hour, break down your plan to 20 minutes intervals
You will rehydrate at 20 and 40 minutes during your run
4oz/2 = 2oz each time you rehydrate
Gulp Hydration Strategy?
Some runners run with running vest and bottles without measurements on it or just don't want to take the time to look at how much they are drinking when rehydrating. So here is a simple way to guesstimate how many ounces you are drinking using the gulp measure.
One gulp is equal to 3/4, or .75 of an oz for most runners
Using the 4 oz/hour example, it would take 3 gulps of water to meet your total rehydration plan.
4 oz X .75 oz/gulp = 3 gulps
You can now set up your interval of every 20 minutes to rehydrate and it would look like this:
at 20 minutes 1 gulp, and at 40 minutes 2 gulps of water
pretty simple
What about electrolytes?
It is recommended that you add electrolytes if you will be running more than 45 minutes. Other factors that determine if you should drink electrolytes sooner and at higher concentration depends on your sweat profile.
Water sweater- low concentration of salt released in your sweat
Electrolyte sweater - higher concentration of salt released in your sweat
Want to find out your sweat profile?
(Cypress, Tx Location only)
Coach Mario
The Founder of the Running Medic, The Leading Certified Running Form Expert.
2023 & 2024 Multiple Sports World Championship Qualifier
2015, 2023, 2024 National Triathlon Qualifier
Multiple decades in the fitness industry as a Certified Personal trainer, Group Fitness Instructor, Sports Performance Coach, and Head Coach for the US largest running club's Advance Training Program.
Top Leading Expert and Author on Runner’s Return to Training After COVID-19 and has helped numerous runners worldwide return to running safely after falling ill with the disease.
Helped dozens of runners Boston Qualified and make podium finishes, and aided hundreds of runners to break their personal best time from 5K to ultras using his signature pace-breaking system.
He has given multiple lectures and talks about running performance, running injuries, running form analysis, and running recoveries after injuries.