4 Hydration Tips for Runners

Wednesday, 15 April 2015  |  Healthy Food + Recipes


A few weeks ago, Gatorade offered to put me through their Gatorade Sweat Test to aid me for Boston Marathon. This was the second time I was doing this with the first done in 2011 as preparation for New York City Marathon. What I learned about hydration from the Gatorade Sweat Test was astounding and I’m sharing them with you to help you in your own performance.




Gatorade Sweat Test in 2011 with Anthony Pangilinan and Angel Motomal in preparation for New York City Marathon


The Gatorade Sweat Test was conducted by the Gatorade Sports Science Institute (GSSI). It basically analyzes an athlete’s sweat rate and provides an adequate hydration program to ensure that the athlete performs at his/her best.

Before the test, they weighed me and provided hydration (water and Gatorade) which were pre-measured so that they could determine how much fluid I took during the run. I ran 10k in Fitness First Alabang. Then, they weighed me again. Within a few minutes, I received the results.


My learnings:

1+ Just like in 2011, I was dehydrated even before I ran. This was a couple of days after my 32k run and I did feel that I hadn’t been drinking enough. This was a wake up call for me.

2+ I had 0.88 % dehydration within one hour so I’m in pretty safe territory because I was constantly hydrating throughout the run. However, I was pretty close to dangerous territory. A 1% loss impacts the body’s ability to tolerate heat and stay cool. A 1.5 to 2% loss will reduce endurance and physical performance.

3+ I should drink 205 ml of Gatorade every 15 minutes to prevent dehydration.


I was fortunate enough to discuss the results and talk hydration (excuse me for the nerdiness!) with the Gatorade scientific team. Here are their simple hydration tips for all of us runners:

1+ Drink throughout the day. Runners often make the mistake of being aware of their hydration only while they are running, then they slack off on their fluid intake the rest of the day. Keep in mind that drinking regularly during the day goes a long way in hydrating yourself.

2+ Every 4 hrs finish a 600ml bottle. By now, we all know that we’re all supposed to drink 8 to 10 glasses of water a day. But, sometimes, we’re just way too busy to count! An easier way to ensure that you’re getting enough hydration is to have a 600ml bottle with you all day. You should finish the bottle every 4 hours then refill.

3+ 1 hour = 1 liter. Not all of us can avail of the Gatorade Sweat Test. The simplest formula for hydration needs of an average runner is this: For every hour you run, drink 1 liter.

4+ Variety is key. It can be tough to drink tons of fluid the entire day. Vary the flavor. Drop some lemon or lime in your water. You can also try dropping a slice of watermelon or pineapple and adding mint leaves. For Gatorade, there are 6 flavors to choose from. Try different flavors so you keep hydration fun and enjoyable.