This beautiful, wonderful, glorious creation of water holds the key to life.  Water is essential to life, in all forms, including you. If you don’t  think that water is important, try taking it out of your diet and experience what happens. Water covers 71% of the Earth’s surface. Water is present mostly on the planet, but is accumulated in our bodies as well as the air. This glorious liquid is the main ingredient in many things such as plants, fruits, air and yes our body’s anatomy is 65% water. Our organs use water as a cushion and a protection barrier. Folks, water is important! So let’s consume this stuff.

Dictionary’s definition of water: a transparent, odorless, tasteless liquid, a compound of hydrogen and oxygen, H 2 O, freezing at 32°F or 0°C and boiling at 212°F or 100°C, that in a more or less impure state constitutes rain, oceans, lakes, rivers, etc.: it contains 11.188 percent hydrogen and 88.812 percent oxygen, by weight. The runner’s definition of water is: The liquid substance responsible to fuel and replenish tissue that superiorly propels the multitude of miles, which constitutes the fountain of living water. This liquid is a vital importance to our success and survival as runners. Water is the body’s fuel, coolant, and the foundational strength of the runner. Runners are water and water creates a runner. Don’t leave home without it because you cannot run without it.

Water Health

Water is one of the most essential elements of health. Without this liquid gold we would die in just a few days. Runners rely on energy, which water is responsible to supply. Even a mild case of dehydration creates fatigue in the body. Water is also responsible for the lubrication process of joints and cartilage much like the oil in an engine. This is living water that is needed for all life, oh give thanks for water for it is good!

How Much

Let’s quote the principles of hydration tip: “The current intelligence on fluid consumption during your run is 4 to 6 ounces of fluid every 20 minutes. More intense workouts such as speed work, the runner should drink 6 to 8 ounces every 20 minutes. During long runs ten-miles or more, some of the fluid intake should be a sports drink to replace sodium and electrolytes. The carbohydrates and electrolytes in the sports drinks also help you absorb the fluids faster.” For events up to a 10km, it is not necessary that you will need to drink during the run if in fact you practice proper daily hydration principles.  For longer events, such as the marathon, re-hydrating is a must, in fact if not practiced your performance will suffer and health issues can occur, some even fatal.

One way to minimize dehydration is to practice positive hydration principles as part of your daily goals. Starting out the day with a 16-ounce glass of water is a wonderful and needed beginning. Throughout the day keep drinking up to a specific measured amount. The amount should be at least 64-ounces of water. For example, purchase a container of water 64-ounces or more and consume it during the day until the container is empty. You can refill that container from a water purifier source for the next day’s indulgence. With water by my side; I will not fear.

On the go:

Drinking while racing is important to keep the body hydrated. Here are some tips that can help the runner to drink while in action:

  1. Drink little and often to avoid a bloated feeling while you are running.
  2. Drink as you feel thirsty, which should be about 18 ounces every hour or a little more; this means about half of a paper cup of water every mile.
  3. Squeeze the cup by pinching the top to control the flow for easy drinking and absorbing.
  4. When you have finished running, you should aim to replenish the fluid you have lost.


The RRCW TIP Drinking Principles:

Principle 1: Staying Hydrated is most important to a runner’s daily routine. A gallon of water a day is what the doctor ordered. This is a great motto to use to measure the quantity of fluid intake. Of course you may not need a gallon a day, but a good rule of thumb is to sip water all day long and especially before and after a run. Get into obedience of drinking a measured amount of water every day. Principle 2: If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color or clear. Principle 3: Wisdom and understanding “obey your thirst” drink when your mouth is dry and when you feel the need to drink. Drink before runs and make sure you have access to fluids if running longer than 30 minutes.

Happy Running!

John Carlson
Coach RRCW