More than any other factor, intensity will significantly influence your hydration requirements. Are you running close to top speed flat out for 30 minutes? Or are you running closer to a jogger’s pace for 30 minutes? The difference in sweat rate and therefore hydration demands could be significant.
It’s important to honestly assess your intensity as this is a critical factor in your overall hydration needs. As your intensity increases, you sweat more, and therefore dehydrate at a faster rate. To sustain a high-intense workout for a longer period of time it’s important to understand your target water consumption and drink consistently throughout the session to keep your body’s hydration level in balance. This will keep your muscles functioning properly to reach optimal endurance levels. Learn more about how your body uses water.