If you’re starting out on your running journey, there is so much to take in. Are you wearing the right shoes, are you running fast enough, are you eating the right food, and much more besides.

Drinking water is something we are all supposed to monitor. Much like a training plan for running, the mount of water and fluids you take in is unique to you. There are a number of factors you need to consider such as health, age, size and weight as well as activity levels. Drinking little and often is the best way to stay hydrated. It is suggested you should aim for 6-8 glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count.

If you are a beginner starting out, you are essentially trying to replace the water lost during exercise. As your body is working harder, you have to keep it fresh and hydrated. Unless you’re training for a marathon or a longer distance race (which we doubt you are if you’re reading this), you don’t need a complicated hydration strategy. The amount of water you require is unique to you, but our rule of thumb is to satisfy your thirst! Sip water before, during, and after your run rather than gulping it down. We typically suggest having a 500ml bottle of water with you for your runs.

If you have any questions around hydration, pop us a mail to info@runrepublic.ie


Please enter your comment!
Please enter your name here