You already know that proper hydration is crucial for a good training session or race, but figuring out exactly what your body needs can be tricky. It certainly won’t work to skip the H2O all day and then try to guzzle a few glasses right before you head out on your run. For the most effective hydration, you need to sip steadily throughout the day, and the majority of your hydration should come from water instead of sports drinks.
Proper hydration shouldn’t feel like a chore, and there are plenty of ways to mix it up with your water to keep you interested sip after sip:
If summer is heating up your corner of the world, then a frosty, melting bottle of ice water can make sipping more enticing during the day. Put a bottle in the freezer the night before (make sure to freeze your water in a freezer-safe bottle that allows for expansion).
Keep it handy
If your water bottle isn’t close at hand, you won’t be as likely to drink throughout the day. Bring water with you for your day’s adventures with a handheld water bottle. This bottle can serve double duty on your post-work run, so you’ll be ready to go when it’s time to hit the roads or the trails.
Some like it hot
If it’s a chilly day, try drinking warm or room temp water. You’ll likely want to drink more throughout the day, and your body won’t have to expend extra energy warming up cold water before it can be used.
Eat your water
Not all of the water you take in needs to come in a glass. Many fruits and vegetables contain lots of water – especially when they’re raw – and they can be a tasty way to hydrate throughout the day. Reach for juicy and refreshing options like chilled cucumber, watermelon and oranges on a hot summer day.
If plain ol’ water doesn’t really light your fire, then mix it up with a little flavor. Get flavor without loads of extra calories and sugars by infusing your water with fresh fruits or veggies and herbs. Simply slice up your favorites and put them in your water bottle in the fridge overnight. In the morning, use a slotted spoon to remove the pieces from your bottle and enjoy lightly flavored water all day. Our favorite combos? Watermelon/mint and blackberry/lime.