What is the best way to hydrate without over "watering"?
My response:
I will do a short article on this topic in a few weeks, but the short answer is to drink when thirsty. It really is that easy, and DON'T be consuming things like gatorade or other sugary drinks unless you're doing very high intensity training or longer runs over an hour. The reason? Your body will have plenty of glucose stored up to get you through at least an hours worth of cardio. You may only burn somewhere around 300-500 calories in your shorter workout, and that can easily be replaced or surpassed by one sugary drink (like gatorade) making the gains you just made null. When I run my 10-12 mile runs in the morning, I ONLY consume water. If I'm doing anything greater than 12 miles, then I will consume some type of carb/protein supplement like a gel or powder mixed drink.
Some of the common advice you'll see out there in running magazines may have you consuming amounts such as 6-8 oz every 20-30 minutes. This may be safe, but realize there has never been a death related to dehydration in the US during official Marathon races, but there have been several deaths due to hyponatraemia (water intoxication). More recent occurrences of hyponatraemia have been seen in US military basic training camps, where water is often forced by instructors due to the fear of heat stroke and dehydration. You're body is going to help you with dehydration, and will force you to stop running if it really is becoming an issue, but if you simply "drink when thirsty" you'll be just fine. Hope this helps and enjoy!
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