Cross-country runners should drink half their body weight in ounces daily as a base, then 16-24 ounces per hour while running. Add sodium-rich electrolytes in heat or if you sweat heavily. Thirst means you're already dehydrated.
Cross-country hydration. If you are waiting until you are thirsty to drink water, you're already behind. So here's what runner hydration needs to look like. First thing we have is our base. This is the bare minimum of what you need to be drinking every single day. So you're gonna take your body weight in pounds and chop it in half. Those are the amount of ounces that you need. So for instance, if a, if a runner weighs 150 pounds, chop that in half, 75 ounces is kind of gonna be the base amount of what they need. Then we have workouts. This is super individualized with different formulas you can use, but if I had to give like a one-size-fits-all answer, it's Between 16 and 24 ounces per hour of exercise is what you're shooting for. Runners, I know it's hard. I know you're running and I know you don't carry water bottles with you at all. If it's possible to get that in, this is gonna help you a ton. And then we have our electrolytes. If you sweat a lot or if it's very hot outside, which, which is going to lead you to sweat more, it's gonna be beneficial to probably add in an electrolyte powder of some sort that is higher in sodium. This is going to allow you to use the water that you are putting inside of your body to actually perform better.
