Dehydration Is the Biggest Risk During a Run: Myths, Facts, and the Science of Hydration

The fear of dehydration in running is often overstated, driven by myths and marketing. While hydration is important, overhydration poses significant risks, including hyponatremia, a dangerous condition caused by diluted sodium levels. Research shows that mild dehydration has minimal impact on performance, and thirst is a reliable guide for fluid intake. Strategies like drinking to thirst, planning hydration for long runs, and incorporating electrolytes when necessary ensure balance. Elite runners like Eliud Kipchoge and Meb Keflezighi emphasize minimalist, tailored hydration practices. Trust your body’s signals to stay safe and perform at your best.