Get Hyped on Hydration: The Key to Running Success

This is the first of a new blog series we're starting called 6 Picks. Every week, we'll come to you with some suggestions for how to improve your run, improve your health, or just help you be your best. Our hope is that you'll learn something helpful, whether you're looking to have more energy when you wake up in the morning, or as you trek out on those miles-long runs. 

So let's get into our first topic: Hydration!... 

Staying properly hydrated is a cornerstone of peak performance and recovery for runners. It’s not just about quenching thirst; hydration plays a crucial role in maintaining energy levels, supporting muscle function, and preventing injuries. Whether you’re a casual jogger or a seasoned marathoner, understanding and practicing smart hydration strategies can take your running game to the next level.

Proper hydration is more than just a performance enhancer; it’s a health necessity. Dehydration can lead to decreased endurance, increased heart rate, and even serious medical conditions like heat exhaustion. By staying mindful of your fluid and electrolyte intake, you’re not just improving your runs—you’re protecting your overall well-being.

1. Start Hydrating Early

Many runners underestimate the importance of pre-run hydration. The best time to start hydrating isn’t when you step out the door—it’s the day before your run or, at minimum, 30 minutes before you head out. By proactively ensuring your body is well-prepared, you’re setting yourself up for success.

Electrolytes play a vital role in this process. These minerals—including sodium, potassium, and magnesium—help your body retain water and balance fluids, ensuring hydration is distributed effectively. By focusing on hydration the day before, you reduce the risk of dehydration, cramping, and fatigue during your run.

2. Hydrate During Your Run

Once you’re on the move, staying hydrated is essential to maintain performance and prevent dehydration. For shorter runs, a few sips of water might suffice, but for longer distances, you’ll need a more strategic approach.

During exercise, your body loses fluids and electrolytes through sweat. Replenishing these is key to avoiding muscle fatigue, overheating, and a decline in endurance. To stay hydrated, plan to take small, regular sips throughout your run rather than waiting until you feel thirsty, as thirst often signals dehydration has already set in.

3. Post-Run Replenishment

After crossing the finish line, the work isn’t done—your body needs to recover. Rehydrating after your run is just as important as pre-run preparation, as it helps replace lost fluids, repair muscles, and reduce inflammation.

Rehydration after a run should include both water and electrolytes. This combination aids in muscle recovery, reduces soreness, and helps your body return to equilibrium more quickly. Including antioxidants in your post-run hydration can also combat oxidative stress, a common issue after intense physical activity.

How 6AM RUN Helps with Hydration

6AM RUN products are made to keep runners (or really any cardio-athlete) fit and healthy…and hydration is a big part of this for obvious reasons. 

For that nutritional boost with an extra hydration benefit, here’s what we suggest: 

• Pre-Run: take Sprint 30-minutes before starting your run to ensure it’s working its magic to support your body just as it gets going into high gear. For those looking to add some carbohydrates, the new F2 Sport is also especially formulated to aid with hydration for intense runs and workouts. 

• During Your Run: It’d be crazy to talk about hydration and not speak to Hydrablast, right?! OPlus, as it’s made to absorb quickly into your body, you can be confident that you’ll avoid cramping and be able to run longer and stronger. 

• Post Run: Finishline is perfect for when you, well, reach the finish line of your run (ha!). While it also has electrolytes, it helps your body to recover faster and reduce soreness, helping you to get back in action faster. 

• All-in-One Aid: Marathon really is the “all-in-one wonder.” And so it’s no wonder that it would make for a trusted addition to your care regiment for a before, during, and after solution when it’s packed with electrolytes and key amino acids. 

4. Handling Hydration Properly?

One of the simplest yet most effective ways to gauge your hydration status is by checking the color of your urine. Pale yellow is the goal; darker shades indicate dehydration. Keeping an eye on this simple indicator can help you adjust your fluid intake as needed to stay properly hydrated.

5. Include Hydrating Foods

Hydration doesn’t just come from what you drink. Incorporating water-rich fruits and vegetables into your diet can complement your fluid intake. Foods like watermelon, cucumbers, and oranges are excellent choices for keeping your hydration levels balanced.

These hydrating foods also provide vitamins and minerals that support overall health. Pairing them with a balanced intake of fluids ensures your body stays fueled and ready to perform.

6. Smart Hydration Strategies

Every runner’s hydration needs are unique, influenced by factors like activity level, weather, and individual sweat rates. Creating a personalized hydration schedule ensures you’re always prepared.

By understanding the science of hydration and the benefits of electrolytes, you can tailor your approach to meet your body’s specific needs. This proactive strategy not only enhances your performance but also ensures you recover efficiently, allowing you to maintain your training routine without setbacks. We’ll be back next week with some more 6 Picks, Tips and Tricks, so join us in our Facebook Community, in the meantime, to talk with us, other runners, and get in on some fun prize-winning opportunities!

If you have a topic you'd like for us to discuss in a weekly 6 Picks topic, drop us a line at: cs@6amrun.com.

Keep running strong!