Free Running / Jogging Newsletter!
Discuss in my Forum

10 Common Running Mistakes to Avoid

By Christine Luff, About.com Guide

Updated September 08, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

See More About:

6 of 10

Prev Next

Running Mistake #6: Not Drinking Enough

The problem: Many runners underestimate how much fluid they lose during runs and don't drink enough because they're worried about side stitches. As a result, they suffer from dehydration, which can be detrimental to your performance and health.

The solution: Runners need to pay attention to what and how much they're drinking before, during and after exercise. Here are some simple rules for drinking and running:

An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so you can prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start.

You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).

Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

More: Hydration for Runners

More for Beginner Runners

8 Ways to Cut Drug Costs

Learn how to save money on medications with these recommendations. More >

Healthy Bodies, Healthy Minds

Keep yourself, and your family, happy and healthy this fall with these tips. More >

We comply with the HONcode standard for trustworthy health information: verify here.

Running & Jogging

Also from About.com: