Running tip number 13 is for runners who are just getting started. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on this one piece of health advice: “Water in, water out, repeat.” Learn all about this at Keep Calm and Run To The Best You!

Listen To The Podcast

“Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” —Dr. Alex Ratelle, former masters running great

Tip 13. Water In, Water Out, Repeat (running)

Water is a necessity in taking care of our bodies. You can workout every day and limit your eating window religiously, but unless you’re consuming plenty of water you cannot be genuinely healthy. Let’s talk about water and work to increase our level of hydration!

Water Out, explained

When you heard the quote attached to this health tip, you may have heard “water in, water out” and immediately thought about peeing. Yes, urination is one way that your body loses water but we can’t forget about the other function: perspiration. Some people sweat a lot and others tend not to sweat as much but when you’re exercising, your body should be sweating to some degree. This is natural and healthy. Sweating helps to regulate your body temperature and does its part to detoxify your body.

How to sweat more, in cold weather and warm

It’s good for you to sweat during your workout, whether it’s hot or cold out. Whether you’re running outside or doing yoga indoors, here are some ways you can support your body’s need to perspire:

• Use a natural type of deodorant instead of an antiperspirant

• Get access to a sauna or a steam room - try your local gym

• Layer up while you’re working out, or purchase a sauna suit

• Push yourself to a more intense level of exercise - try HIIT or Spinning

• Crank up the heat indoors for a therapeutic yoga session

• Eating salty foods and spicy foods can cause you to sweat more

• People tend to sweat more when they’re nervous or under pressure

Facts about Hydration

Beyond detoxifying through sweating, water also keeps blood circulating to your organs to deliver oxygen and keep things pumping as designed. Water lubricates your joints, ligaments, and tendons. Just like oil for a car, we must replace our water regularly to keep the engine running, and even more so when we are active. No matter what types of protein shakes or smoothies you’re into, there is no substitute for drinking fresh, clean water!

Side Effects of Dehydration

If you do not replenish yourself with water each day, you will become either mildly or even severely dehydrated. The Mayo Clinic warns that dehydration has a serious and immediate effect on small children and older people. Possible side effects of dehydration include a vast range of health issues, from a headache to a heart attack.

Dehydration may be your problem if you’re suddenly getting dry skin or dark urine, or experiencing dizziness, confusion, or fatigue. A blood test or urine analysis can determine if you’re clinically dehydrated, but it’s also easy to diagnose at home. Thirst is the body’s way of signaling that you need to hydrate, so grab a bottle of water as soon as you’re feeling thirsty. 

Beyond feeling thirsty, you will notice your lips getting dry and cracked and your skin will have less elasticity. Here’s a trick I learned from an E.R. nurse: Pinch the skin on the back of your hand and release. If it springs back to its place immediately, you’re probably not too dehydrated but if the skin remains peaked for a second, it’s a sign of severe dehydration. An IV could be necessary for someone with advanced dehydration because it’s very bad for the kidneys, liver, and the heart. More bad news: it’s much harder to run an IV when someone is dehydrated because their veins are temporarily less visible.

Sports drinks like Gatorade, which contains electrolytes and salt products, will combat extreme dehydration even faster than regular water, so keep that on hand if you’re at risk. You’re most prone to becoming dehydrated when exercising vigorously or if you’ve been vomiting or having diarrhea, such as from the stomach virus or a bacterial infection.

Tips to Keep You Hydrated

• Avoid drinking alcohol and coffee in excess - they are diuretics, meaning they dehydrate you quickly

• Keep a water bottle filled and nearby whenever you’re exercising

• Measure your water intake - try the gallon challenge

• Drink extra water when you’re intermittent fasting to prevent dehydration

• Eat fresh produce - fruits and veggies have a high water content

• Avoid water pills - while marketed to decrease bloating, these are bad for your kidneys

• Consider carrying Ooho water pods on long distance runs or races

Digitally track your water intake - use your cell phone to download My Water app

At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.

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Coach Tadris Parker trains athletes at all levels for local or virtual running events.

Email coachtadris@gmail.com with questions about our Run/Walk Club, running events, or health programs.

If you’re serious about running or walking to improve your overall health, join our Run/Walk club and let’s do this together!