Hydration – Ultra Marathon Racing, Running, and Training Essentials



Replacing fluids lost during sickness, outdoor activities, and working hours is the best way to prevent heat exhaustion and heat stroke.

Thirst alone may not be enough for proper hydration.

Allow yourself time to become acclimated to your environment.

HYDRATION - is the process of adding an adequate amount of fluids, primarily water, to body tissues. Our bodies need proper hydration for metabolic processes such as:

• Blood Pressure
• Fluid/Blood Volume
• Controlling Body Temperature
• Heart Rate
• Lubrication
• Maintaining a Healthy Metabolism


DEHYDRATION - means the body does not have as much water and fluids as it should. The body is very dynamic and always changing. This is especially true with water in the body. We lose water routinely when we breathe, perspire, and urinate or have a bowel movement to rid the body of waste products. In a normal day, a person has to drink a significant amount of water to replace this routine loss.

Common causes of dehydration include: inadequate intake, diarrhea, vomitting, excessive sweating, and diabetes

Dehydration is classified as mild, moderate, or severe based on how much of the body’s fluid is lost or not replenished. When severe, dehydration is a life-threatening emergency.


How Much Water Should I Drink?

1. Drink enough fluid so you rarely feel thristy and produce urine that is colorless or slightly yellow.

2. General recommendations of total water, from all beverages and foods:(Institute of
Medicine, 2004).

– Women approximately 2.7 liters (91 ounces) per day

– Men approximately 3.7 liters (125 ounces daily) per day

Health Benefits of Water
Water is your body’s principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water.