Why Hydration Matters for Long-Distance Running Performance
Hydration for runners is a key part of training and race-day success, yet it’s often overlooked. The right approach keeps you energised, sharp, and able to perform at your best from start to finish. By building a clear hydration for runners plan—one tailored to your sweat rate, the event conditions, and your body’s needs—you can replace lost fluids effectively and recover faster after every session.
Here’s how to do it right.
1. Never Try New Things on Race Day
Race day is not the time for experiments. Your fluid intake routine should be tested and refined during training so your body is familiar with the plan. Stick with what you know works for you.
2. Have a Personalised Pre-Race Hydration Plan
In the hours leading into your event, follow a hydration plan tailored to your sweat rate. At our clinic, we measure and establish individual sweat rates so runners know exactly how much to drink before starting.
3. Choose the Right Fluid Replacement
The best option for most endurance athletes is a sports drink. These provide sodium (to replace electrolytes lost in sweat) and carbohydrates (to fuel your muscles). Both are key for maintaining performance over longer distances.
4. Know Your Personal Tolerance
The amount you consume depends on:
- The session type (short intervals vs. a marathon)
- Your tolerance (how much fluid you can comfortably take on while running)
Your goal is to meet your hydration needs without overloading your stomach.
5. Learn Your Sweat Rate in Different Conditions
Sweat rate changes depending on temperature and intensity. Hot conditions increase fluid loss, meaning you’ll need to drink more than in cooler weather. Once you know your sweat rate in different environments, you can plan the exact amount to drink pre-, during, and post-run.
6. How to Measure Your Sweat Rate
A simple method is to weigh yourself before and after training. The difference (accounting for any fluid you consumed during the session) shows how much fluid you’ve lost.
7. Replace 150% of Fluid Lost Post-Activity
As a guideline, for every 1L of fluid lost, aim to drink 1.5L afterwards. This not only replaces what you’ve lost but helps your body rehydrate fully.
Final Takeaway
Hydration isn’t guesswork—it’s a strategy. By understanding your personal sweat rate, using the right fluids, and practising your plan in training, you’ll arrive at the start line confident and prepared.
Your hydration plan is as personal as your running program. If you’d like to have your sweat rate measured and your fluid strategy tailored to you, book in with our team at Melbourne CBD Physiotherapy & Sports Medicine Clinic.
Georgia Walker – Sports Dietitian
Melbourne CBD Physiotherapy and Sports Medicine Clinic
Georgia Walker is an Accredited Sports Dietitian at Melbourne CBD Physiotherapy & Sports Medicine Clinic. She works with athletes and active individuals to optimise performance, recovery, and overall health through tailored nutrition strategies. With experience across endurance sports, team sports, and general health, Georgia combines evidence-based advice with practical, real-world solutions.