Avoiding dehydration is a top priority for runners. And on event day, it’s even more important to get your fluid intake right in order to feel good, stay safe and perform well.
But how much is enough? How does the weather affect water intake? Is there such a thing as drinking too much? What’s the best way to hydrate in the run-up to an event, and what can you expect at a great run event?
Read on for our foolproof guide to making sure your big day goes smoothly by getting enough water on board.
Water at Great Run Series events – what to expect
It’s not just individual runners who need to work out how much water is the right amount. As organisers, the team here at Great Run needs to make sure there’s enough available to keep people feeling well whatever the weather, while also keeping our environmental commitments in front of mind.
The reality is that the number of water stations at a Great Run event varies depending on the location, distance, course and weather. Here’s more info to help you prepare for your event:
- Water isn’t available at the start of any of our Great Run events, so please make sure you arrive hydrated and ready to run.
- There are multiple water stations on every 10k and half marathon route. To find out exactly where, check the route map on the event page, or in your event guide – available online before you race or in your inbox a month beforehand.
- Bringing your own water bottle? Smart move. Refill stations are available at the start and finish – again, check your event guide for details (usually in the ‘Recycling’ section).
- And speaking of recycling, we ask you to drink, drain and aim your single-use water bottles into our recycling bins to help us minimise waste and accidents – once underfoot, those things can be slippy.
Bringing your own water supply
Carrying your own water supply on event day means no stress, no panic, no waiting – you’re completely in control. And if it’s a hot one, you can skip the water stations and concentrate on smashing your goals instead.
If you normally run with a bottle, bringing one on event day really is a no-brainer – you’re already used to it, so there’s nothing to lose. And if you don’t? Give it a try. You never know, you might like it…
The Great Run handheld running bottle is perfect for events, daily jogs, long-distance training or simply staying refreshed on the go. Get yours here.
Of course, bottles are just one option. The experts over at Runners World have plenty of hydration solutions, from water bottles to hydration vests, or even belts perfect for carrying mini drinks containers or soft water pouches. Treat yourself – your future (fully-hydrated) self will thank you.
How much to drink before, during and after your run
Everyone’s different, and – annoyingly – the research differs. But some general guidelines include:
- Adults should drink around 6-8 glasses of liquid – preferably water – per day. If it’s super warm or you’re expending a lot of energy, you might need to drink more.
- Certain foods – like cucumber, watermelon, oranges and strawberries – are good sources of fluid, too. Go steady on alcohol and salt-heavy food – they can dehydrate you without you realising.
- Your wee is a good indication of how hydrated you are. Light straw-coloured urine? Sounds like you’re drinking enough. Totally clear – or water sloshing around in your belly? You might have overdone it – go steady.
- Don’t forget to top up your fluid levels afterwards. Water or milk make for great post-run hydration.
So, there you have it – how to stay happy, healthy and hydrated on event day. And if you want even more? Check out more top tips from our friends at Runners World here.
