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staying hydrated while running


This is me dying in the Queen's Half last weekend!


Yikes. Today I ran a track workout in dang underarmour and last weekend I ran a half marathon in 1000% humidity.... how is this fair?!

ANYWAY, I was not the only NYC runner disgruntled by the humidity. Last night while speaking at NYRR Popular Brooklyn Half Prep Series, I got a ton of questions about hydration. Ain't nobody got time for that while racing!!


So here's what ya gotta do.

  1. Make sure you're drinking on the reg. A rule of thumb is to drink half your bodyweight in ounces. So a 120 pound woman would drink a MINIMUM of 60 ounces a day BEFORE accounting sweat during exercise.

  2. Ideally, you'd weigh yourself before a run and after a run. For every pound you lose, add an additional 2 cups of fluid. In the hot, summer months, its a good idea to make half of those replacement cups from an electrolyte replacement beverage such as Tailwind.

  3. Eat foods rich in water content such a fruit and veggies which will help keep you hydrated as well as provide your body with electrolytes.

  4. On days you notice you're sweating when not exercise (like when you're waiting for the subway or walking around outside), its a good idea to sip on a calorie free electrolyte replacement such as Nuun Hydration Tablets.

  5. Wear moisture wicking clothing!! We don't need to help our body lose even more sweat by wearing cotton on runs. Always make sure to wear moisture wicking fabric.

For those of you looking for a more au-natural electrolyte-replacement, hydration solution, I'm sharing one of my fave recipes from my Eat like an Athlete Bootcamp.



Real Food Sports Drink

3 cups coconut water

3/4 cup freshly squeezed orange juice (about 2-3 oranges, no pulp/seeds)

1/4 cup freshly squeezed lemon juice

1/4 teaspoon celtic sea salt or real salt

2 tablespoons maple syrup (or more to taste)


Instructions - Works as both a fueling and hydration method. Drink over 2 hours to fuel and hydrate adequately.


Do you prefer to run in the hot or cold weather?!

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©2017 by Serena Marie RD. Images by Ralf Graebner