Tips for staying hydrated?

It's India's 68th Republic Day today, and I celebrated by repeating W6R3. It's already getting warm here, and I've been wondering if I should be carrying water with me while running. Any advice on whether I should be drinking water while running and if yes, what kind of bottle?


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11 Replies

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  • The most important thing is to make sure you are hydrated before you set out. Make sure you drink enough fluids in the hours before you run. Keep caffeine intake low and leave out alcohol as these may dehydrate you. If you want to take water with you, make sure the bottle is easy to hold in your hand. Try it out on a walk before you run with it. Good luck!

  • Hi.

    I know hydration can be a problem, in very hot conditions, Shivani05 might be able to help and have some really useful advice? I know she has found the Summer heat where she lives, very challenging:)

    I have this belt, which holds two water bottles.. used it in France this year, very successfully!


    If you are just doing the 30 minute C25K runs, as the others said, drinking before should be enough. I sometimes take a small hand held bottle as shown in the link though.

  • Because of how stupendously unfit I am, I need to have a water bottle within reach at all times! I did the actual program on a borriwed treadmill, so that wasn't an issue for me, but for parkruns I use running water bottle with a built in handle- it kind of looks a bit like a doughnut from the side. It's easy to hold onto and I can drink from it without having to slow down.

  • I never ever go for a run without bringing water.

    Do I absolutely need it on each and every run? No, probably not. But why go without when it can make my run more pleasant to bring it?!

    There are two easy solutions: For very little money you can get a "donut" shaped bottle, like a ring with a hole in the middle. That makes it very easy to carry. For a little bit more money you can get a running belt where you can put a bottle (and often a phone and keys and whatnot). I prefer the belt as it keeps my hands free, but YMMV.

    Happy running!

  • Thank you all!

  • From my experience of walking in the jungle areas of Kerala a few years ago, taking water on board during exercise in the heat and humidity is essential. My brother in law and I drank 8 litres of water between us during an 8 hour trek and were still thirsty at the end.

  • Where do you live and what time do you run? I'm in Mumbai and I simply cannot get up early enough to beat the heat, so I run at the gym on a treadmill. If you get home straight after the run and have hydrated before you went out, you might be ok without water. Maybe try one run without a bottle and if it's just too hot then carry something light - a plastic half litre bottle should do. Good luck!

  • Hi Shivani, thank you for replying. I am in Mumbai too! I prefer running outdoors early morning. I've started carrying a small 300ml bottle with me, which I find pretty convenient now.

  • Glad you found something that worked for you. Good luck!

  • You shouldn't need any water doing c25k if your well hydrated beforehand, but in a hot climate if you sweat a lot then you could carry a small bottle of water...

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