Running Tip: Hydrate While You Eat

A 2019 Time article tackled the subject of best hydration practices. In it renowned exercise physiologist David Neiman of Appalachian State University says “If you’re drinking water and then, within two hours, your urine output is really high and [your urine] is clear, that means the water is not staying in well.” Neiman says plain water has a tendency to slip right through the human digestive system when not accompanied by food or nutrients.

Research has shown that ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more H2O. Studies show beverages like milk and fruit juice perform better than water because of the nutrient content of those beverages. That doesn’t mean you should drink a bunch of sugary fruit juice, but Neiman says that eating almost any piece of fruit along with some water is going to aid the body’s ability to take up that H2O and rehydrate.