Hydration

Dr. Elan Goldwaser breaks down how to stay hydrated, whether you’re running a marathon or around the neighborhood.

Hydration is something everyone should be aware of, but particularly runners and endurance athletes. Everyone should drink about 2 liters of water (four 16oz bottles, or 8 glasses) throughout the day. However, athletes ask more of their bodies than the average person and need more fluids to maintain proper hydration. Runners should drink an extra half liter of water in the hours before a workout, and a half of liter of water every 30 minutes while exercising.

During heavy exercise, like marathons, distance runs, or endurance competitions, athletes should also add a sports drink into the mix every 60 minutes to help replenish the salts and electrolytes the body needs. As a general rule, athletes should be drinking enough water and other fluids to keep their urine clear throughout the day.

Elite Care, for Elite Runners

Every year, injuries force thousands of runners and endurance athletes off of the track, trail, or course. Yet many of these injuries can be prevented by learning how and why they happen, and what athletes can do during training to keep themselves healthy.

The Runners Health series, produced by the Armory Track in collaboration with the sports medicine experts at Columbia University Irving Medical Center and NewYork-Presbyterian, is designed to educate runners on staying healthy while training, preventing injuries from happening, and treatment options for when they do occur.

See a SpecialisT

If you have persistent pain, or a recent injury, contact Columbia Orthopedics & Sports Medicine to make an appointment with a specialist. Our team will help identify the problem and get you on the road to recovery.

Phone: 212.305.4565

Information & Appointments