Water is vital in keeping your blood flowing quickly and easily to your heart, lungs and muscles, as well as helping every part of the body needed to run well and function at its peak.Proper hydration can help to improve recovery, minimize injury and cramping, and maximize our performance.

    If you lose as little as 1% of your body weight during a run, your performance goes down by 2%!

    Dehydration in runners can cause fatigue, headaches, decreased coordination, nausea, and muscle cramping.

    Proper hydration is critical for preventing heat-related illnesses, such as heat stroke, which can have serious consequences.

    Thirst is not the best indicator for hydration status.Instead, make sure your urine is clear to light yellow.


    Many factors regulate your sweat rate; including air temperature, run intensity, body size, gender, duration of the run, and fitness level. Well-trained runners sweat more than less fit runners, because their bodies are more efficient at cooling themselves.

    Weigh yourself naked before a timed training run, and then again after. (You can drink during this run, but keep track of how much, and add this to your fluid needs calculation.) One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race.

    Eg. if you lose 1 pound during an hour long run, that’s 1 pint or 16 ounces in 60 minutes. If you drank 12 ounces of fluids during your run, your total replacement need would be 28 ounces per hour. To replace this, you need 7 ounces of water or sports drink every 15 minutes.


    Timing matters!


    2 – 3 days – If you are doing a long run or race (more than 8 to 10 miles), it’s important to make sure you’re well-hydrated during the few days leading up to your long run.

    Drink plenty of water and non-alcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night’s sleep.

    1 – 2 hours – before you start your long run or race, try to drink about 16 ounces of water or other non-caffeinated fluid.

    15 minutes – Prior to a run of any length, make sure you’re hydrated from the start by drinking at least 6 to 8 ounces 15 minutes before you begin your run.

    During Your Run

    You will need fluids every 15 to 20 minutes during your run, so you need to either carry it with you or make sure it is available along the way. If you don’t like to carry anything with you on a run make sure you run a course where you have access to water fountains, bottles of liquid you set out on the course in advance or can return to your car.

    Drinking small amounts frequently helps your body absorb the liquid better, and you won’t have that feeling of it sloshing around in your stomach.

    The general rule of thumb for fluid consumption during runs is: Take in 4 to 6 ounces of fluid every 20 minutes.

    Runners running faster than 8-minute miles should drink 6 to 8 ounces every 20 minutes. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace lost sodium and other minerals.

    However, once you determine your sweat rate you will be able to calculate this more accurately.

    When you run for more than 90 minutes, especially when you are sweating, you should begin to use an electrolyte-replacement sports drink, to stave off hyponatremia or over-hydrationwhich can also be very dangerous.

    Post Run & Recovery

    Don’t forget to rehydrate with water or a sports drink after your run.

    Weigh yourself again after your run. You should drink 20 to 24 fluid ounces of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

    Final Thoughts

    Always be careful to watch for dehydration!

    First symptoms include:


    Dry mouth

    Feeling fatigued or sluggish

    As dehydration gets worse the following will occur:


    Muscle cramps



    Pay attention to your level of hydration, it can be the difference between running well and enjoying it or working way harder than you need to be and not enjoying it.


    Tips for Running on Sand

    Our first beach race of the season will soon be here. Check out the tips below for running on sand.

    Wet sand or tighter, more packed sand is preferable to a dry, looser surface. It will be soft, but you will sink less and be less likely to overuse your muscles while trying to be stable.

    Even though your muscles are working extra hard, you might not feel the impact of an hour-long beach run until the next day. Start with just 20 to 25 minutes at a time (or less). Don’t start doing all your runs at the beach. Once a week would be best.

    Running in wet socks or with sand in their shoes is nobody’s idea of fun, and it’s fine to run barefoot. Though if you’re prone to injury or require a very supportive shoe, you might want to keep them on. Try walking a mile on the beach. If your calves hurt the next day, you probably shouldn’t run barefoot.

    Shorelines are usually sloped, which can affect your form. Run on the flattest part of the sand that you can, and make sure you run back on the beach the same way that you came to even out any imbalances.

    Wear extra sunscreen, since water and sand reflect rays. Also, check the tides so you don’t find yourself where you’re far from home and can’t run back!


    Hot Weather Running Tips

    Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.

    • Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. It is important to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20–30 minutes during your run. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
    • Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Always check your local weather and humidity prior to a run!
    • When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement sports drink. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment.
    • Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 SPF sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
    • If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
    • Children should run in the morning or late afternoon hours; but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
    • Do wear light colored breathable clothing. Do not wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
    • Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will be gone and carry identification.

    Stay hydrated, cool, and safe this summer!

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  • Mission Statement

    The mission of the St. Pete Road Runners (SPRR) is to encourage running and walking for individuals of all ages and abilities in a social environment while promoting fitness and providing education in the community. The SPRR club is well suited for the recreational runner or walker as well as the serious competitor.


    SPRR extends an open invitation to runners and walkers of all abilities to come out and join us for one of our group runs.

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