Warning Signs of Dehydration During a Run - Orange Mud, LLC

Warning Signs of Dehydration During a Run

Proper hydration is essential, particularly for runners like you. The right amount of water and fluids in the body helps improve your performance and allows your body to regulate your temperature properly while you run. 

Running and sweating decreases the amount of fluid in your body and without proper hydration it can slow you down, or worse, take a toll on your normal bodily functions.

Dehydration while running can be more dangerous than you think. In cases of prolonged dehydration, it can cause increased heart rate, low blood pressure, muscular cramps, and fatigue. The more dehydrated you are, the more difficult it is for the body to keep up with your running.

So, what are the warning signs of dehydration during a run?

  1. Thirst is an obvious sign

Feeling thirsty is one of the obvious signs of dehydration. As your body continues to lose fluids from running and sweating, dehydration will begin to set in as your body responds with a dry mouth and feelings of thirst. However, it is not just a matter of feeling thirsty. Sometimes when you feel thirsty, you are already dehydrated.

  1. Decrease in running speed

At some point along the trail, you may notice that no matter how hard you try, you struggle to keep up your running pace. It is difficult to pick up your speed because of muscle tiredness and fatigue due to dehydration.

  1. Dizziness or headache

A drop in blood pressure due to the lack of fluids can make you feel dizzy. Dehydration also compromises your focus and motor coordination. Experts say that dehydration also shrinks the brain cells which is why you can feel a headache coming on. Other warning signs of dehydration include darker color urine and overall feeling lethargic. 


Always be prepared and stay hydrated whenever you go on a run by having a hydration pack for your fluid supply.