PUBLISHED 08/31/2006
Need Numbers?
RW staffers take the sweat-rate test so you don't have to
For runners who love numbers, the new hydration recommendation to drink when thirsty is too simple. So we've created our own Healthy Hydration Guidelines for Runners. We devised these guidelines from a review of medical studies on runners and their sweat rates, and from sweat-rate testing conducted at Runner's World. These guidelines are not designed to replace all the fluid you lose while running, but most of it. And as with any guidelines, ours will not work for all runners, so follow at your own risk. It's still important to weigh yourself before and after workouts to see if you are losing or gaining weight. If so, adjust your drinking accordingly. Below are some numbers that will show you the amount of fluid you should consume for each mile you run.
Weight 100
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 3.0 60°F: 3.2 70°F: 3.3 80°F: 3.6 90°F: 4.1 100°F: 4.7
Weight 120
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 3.6 60°F: 3.8 70°F: 4.0 80°F: 4.3 90°F: 4.9 100°F: 5.6
Weight 140
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 4.2 60°F: 4.4 70°F: 4.6 80°F: 5.0 90°F: 5.7 100°F: 6.5
Weight 160
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 4.8 60°F: 5.0 70°F: 5.3 80°F: 5.8 90°F: 6.5 100°F: 7.4
Weight 180
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 5.4 60°F: 5.7 70°F: 5.9 80°F: 6.5 90°F: 7.3 100°F: 8.4
Weight 200
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 6.0 60°F: 6.3 70°F: 6.6 80°F: 7.2 90°F: 8.1 100°F: 9.3
Weight 220
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 6.6 60°F: 6.9 70°F: 7.3 80°F: 7.9 90°F: 8.9 100°F: 10.2
Weight 240
Fluid Ounces Per Mile Depending On The Temperature: 50°F: 7.2 60°F: 7.6 70°F: 7.9 80°F: 8.6 90°F: 9.7 100°F: 11.2
