Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you today?
I'm fine. Despite being tired (due to a lot of work and hours on the computer), I'm fine.
This week, we returned to training on the track, and little by little, life and the city are returning to normal.
I don't know why, but I think that here in Spain, the summer holidays are endless. I think it's because the heat takes so long to go away (I can't take it anymore! Fall, come quickly, please).
Have you ever heard the phrase, “The problem with being a hydrated person is that you never leave the bathroom”?
If it made sense and you could relate, I'm glad. If not, it will from now on!
Unfortunately, hydration is still neglected by many people, including runners. Most runners think about pace, mileage, shoes, and nutrition. But what about your hydration? Your urine color and frequency can make or break your next race.
Today, I want to explain the importance of urine frequency and color for runners.
You don’t need a lab, a smartwatch, or expensive gadgets to measure one of the most important factors in running performance. Every time you step into the bathroom, your body gives you a free hydration test — your urine.
Both the color and frequency of your urine provide powerful insights into how ready your body is to perform. And for runners, ignoring these signals can be the difference between a strong race and an early breakdown.
Why Urine Matters for Performance
Color check: Pale yellow usually means you’re well-hydrated. Dark amber may suggest dehydration.
Frequency check: Going 5–7 times per day is typical. Rare bathroom trips can signal insufficient fluid intake.
For runners, hydration status has a direct impact on muscle function, temperature regulation, and endurance.
When you’re under-hydrated, your blood thickens, your heart works harder, and oxygen delivery slows down — all of which cut into endurance and speed. Even a 2% drop in body water can measurably reduce performance.
Here’s a urine color chart for quick reference
You can monitor your urine before and after training to determine your hydration status.
The Risks of Inadequate Hydration
Faster fatigue and muscle cramps
Impaired temperature control (overheating)
GI distress mid-run
Reduced recovery and greater injury risk
For long-distance runners, these risks can quickly compound into race-ending issues.
RECOMMENDATIONS
Daily Hydration vs. Competition Hydration
Hydration isn’t just a “race day” concern. If you start your morning run or race dehydrated, you’re already behind.
In training: Consistent hydration supports muscle function, energy levels, and recovery.
On competition days: Being well-hydrated at the start line helps you regulate temperature, sustain pace, and delay fatigue.
I have already explained this, but it is always good to remember how to hydrate before, during, and after training.
→ Before training: start hydrated (drink ~300–500ml 2 hours before). Avoid drinking too much close to the race/training session so you don't have to go to the toilet.
→ During (if >1h): Drink 150-200ml every 15-20 minutes or 500-600ml per hour.
→ After: Replenish the rest + electrolytes if necessary.
In competitions lasting longer than 90 minutes, it is essential to adopt a personalized hydration strategy.
Quick Hydration Checklist for Runners
✅ Urine pale yellow?
✅ Bathroom trips 5–7 times/day?
✅ Drinking consistently, not just before a run?
✅ Electrolytes on long runs or hot days?
✅ Practiced hydration strategy before race day?
By following this checklist, you can be sure that you will stay hydrated and get a good workout.
I have a task for you this week: Check your urine before and after your runs. What color is it? What’s it telling you about your hydration and performance readiness?
Your body gives you the signals — all you have to do is listen.
Track of the week 🎧️
This week's Track of the Week it's one of my favorites by Calvin Harris. And this is a version that has just been released, perfect for zone 5 runs or when you need to give it your all!
I've chosen the track Sweet Nothing (2025 Edit) by D.O.D, Calvin Harris, Florence Welch.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso