Anytime you're training for more than 60 minutes, I recommend hydrating during training, from at least the 30-minute mark onward. If you're training for 60 minutes or less, you can likely get by with no hydration as long as you're well-hydrated going into training. Or, you can take along water.
More: 6 Ultrarunning Hydration Gear Options
In high heat or humidity, you must hydrate while training—no matter the duration. But, what about over-hydration? I'll cover this below in the electrolyte section. Over-hydration is really too little electrolytes compared to the amount of fluid intake. It's not the fluid that's the problem, but the lack of electrolytes.
Within each goal group, there's subtle difference in my fluid recommendations.
| Weight Loss | Performance | Competitive |
| Fluid Needs: | Fluid Needs: | Fluid Needs: |
| Drink choices: | Drink choices: 90 minutes or >: | Drink choices: 90 minutes or >: |
| Comments: | Comments: | Comments: |
Quick Tip: Want to know exactly how much fluid you need during training? Weigh yourself immediately before and after training, in the buff or in only underwear, if possible. If not, have on the same clothes both times. Calculate every pound lost as 16 fluid ounces. Then, add in any fluid you consumed during training. This is the amount of fluid you lost during that specific exercise session. Plan to hydrate proactively for the next one.
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About the Author
Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.
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