What Anna Sandhu Learned About Hydration
Many people believe thirst is the body’s best signal to drink. In truth, by the time you feel thirsty, your body is already short on fluids. When dehydration begins, even at mild levels, it affects how blood carries oxygen and nutrients to muscles. This means your legs may feel heavy or sluggish even if you trained well.
Anna Sandhu explains that during long runs, she noticed her focus fading before her energy dropped. That mental fog was her body’s first warning. Dehydration does not just slow your pace, it can dull concentration, raise your heart rate, and strain your recovery afterward.
Inside the body, water does far more than cool you down. It helps circulate electrolytes such as sodium and potassium, which keep muscles contracting smoothly. When these minerals drop, your muscles cramp and fatigue faster. Proper hydration keeps that electrical rhythm steady so your body can keep moving comfortably.
How Hydration Fuels Every Step
Water supports nearly every process your body uses to run well. It keeps blood volume steady, allowing oxygen to reach working muscles. It also helps manage body temperature, which rises quickly during a race or workout. Without enough fluid, your heart must work harder to keep circulation flowing.
For Anna Sandhu, staying hydrated became a way to protect both endurance and mindset. Once she began tracking her water intake, she found her post-run soreness eased faster. She also recovered energy sooner between training sessions. Science agrees, even mild dehydration (just a 2% fluid loss) can cause measurable fatigue, muscle tightness, and slower reaction time.
Hydration also supports digestion and nutrient delivery. When you eat before a run, water helps break down food so the nutrients can fuel your muscles. Skipping hydration means your body works harder to pull energy from meals, leaving you feeling drained faster.
Simple Hydration Habits That Work
Finding the right hydration rhythm is personal, but the foundation is simple. Begin with steady intake throughout the day, not just before or after exercise. That helps your body maintain fluid balance and ease strain on your stomach during runs.
Here is a general hydration pattern that works well for most active adults:
- Before a run: Drink about 16–20 ounces of water one to two hours before heading out.
- During a run: Sip small amounts every 15–20 minutes rather than large gulps at once.
- After a run: Replace lost fluids with water or electrolyte-rich drinks like coconut water or lightly salted homemade mixes.
Anna Sandhu prefers to hydrate early, even before she feels thirsty, so her body stays ready rather than reactive. She also adds foods with natural electrolytes, oranges, cucumbers, and leafy greens, to her meals. This balanced approach keeps her energy consistent across training days.
How Do You Know If You Need More Hydration
Not every sign of dehydration shows up as thirst. Sometimes, your body sends quieter messages. You might notice:
- Unusual fatigue or sluggishness during a familiar workout.
- Dry mouth or sticky saliva.
- Light-headedness or trouble focusing mid-run.
- Darker urine color later in the day.
These are signals your fluid levels may be dropping. Anna Sandhu says one of the easiest ways to check is to monitor energy and concentration. When both begin fading early in a workout, it often points back to hydration. Keeping a consistent water routine helps avoid these dips and keeps performance steady.
When Water Alone Is Not Enough
For longer runs or hot weather training, water may not be enough to maintain electrolyte balance. Electrolytes like sodium, magnesium, potassium, and calcium play key roles in nerve and muscle coordination. When you sweat heavily, these minerals deplete faster than you might expect.
Anna Sandhu suggests rotating between plain water and light electrolyte beverages during extended runs. The goal is not just to replace what is lost, but to keep the body’s natural rhythm intact. Avoid overly sweet drinks or sodas, which can cause spikes and crashes. Instead, gentle hydration, steady and balanced supports your system more effectively.
If you often feel dizzy, have cramps, or experience early fatigue during workouts, that could signal you need both fluids and electrolytes. Adjusting hydration before these signs appear can make recovery smoother and prevent mid-run slowdowns.
The Takeaway: Hydration Builds Quiet Strength
Many runners measure progress by distance, speed, or medals. But as Anna Sandhu reminds, true progress begins long before the race starts in how you care for your body daily. Hydration may not feel exciting, but it is what keeps your body strong, clear-minded, and consistent.
Think of hydration as invisible strength. You may not see it, but you feel it in every step, heartbeat, and breath. For runners at any level, staying hydrated is not just about comfort; it is about endurance, safety, and recovery.
As Anna Sandhu often says, “Your run starts the moment you fill your bottle, not when you cross the start line.” A simple sip might be the most powerful step toward your next best finish.
Connect with Anna Sandhu on LinkedIn to know more about her journey.
FAQs
1. How much water should I drink daily as a runner?
There is no single rule for everyone. Active runners often need 70–90 ounces per day depending on weather, sweat rate, and training load.
2. Is overhydration possible?
Yes. Drinking too much water without electrolytes can dilute sodium levels in your circulation, leading to fatigue or nausea. Balance is key. Follow steady intake, not excess.
3.What should I drink during long runs?
Alternate between water and a low-sugar electrolyte beverage if you run more than an hour, especially in heat or humidity.
