Have you done a sweat test? In addition to fluids you should be looking to replace most of the sodium you lose in order to retain those fluids. I lose the same amount of weight as you do (almost 5 pounds/hr in temps near 90 degrees F) and I will take along 16-24 oz of water with me and salt pills for up to 1,000mg/hr. If my run is longer (up to 2hrs) I'll stop and fill back up at a water fountain or buy a bottle from a gas station or street vendor.

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Strava

Re: your replacement within 1/2 hour, I don't think bodies can process/hold that much liquid in such a short time frame...

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808 > NYC > PDX > YVR
2024 Races: Taupo

As mentioned you need to hydrate throughout when in hot/humid conditions. Try and hit a water fountain every 10-15 minutes. If this means running loops by a water fountain, do it. Also as mentioned, if you're not replacing electrolytes, dumping more water in is just going to further dilute your electrolytes. Your post run hydration should include some NUUN or equivalent.

Good advice already given here so no need to repeat it. I will just reiterate that its very important to drink often, and use electrolyte water something like Pedialyte, which arguably hydrates faster than most any other liquid drink or mix on the market. It's only disadvantage is cost.

Consider eating watermelon after dinner or before bed, and be sure to sprinkle well with lite salt (Mortons is a good brand). Eat till you feel good and full. Cramps may not be due to hydration but its never a bad idea to be well hydrated in hot environments like summer in the south. If you still get cramps after trying this a week or so, then consider a message after your workouts. That may, or may not help.

I agree that the cramps may not be (probably aren't) related to the hydration. Cramps are most directly associated with abnormal fatigue. I typically get cramps when I introduce a new workout to my routine...especially when I'm increasing my long-run or I'm adding bike threshold work...anything above 90%FTP. Such new workouts generally take about 3 weeks for my muscles to become accustomed to, after which I no longer have a risk of cramps (until I introduce something else).

As others said, I would make sure you are consuming some electrolytes with the fluid. I would also be curious if you ever get normal routine blood work and what your magnesium levels are?

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