--- title: "Running dehydrated can help you perform better in races" published: 2016-01-18 updated: 2026-08-04 category: "Ciencia" source: "https://dev-abp.massivoai.com/en/articles/correr-deshidratado-puede-ayudarle-a-rendir-mejor-en-las-carreras" --- # Running dehydrated can help you perform better in races **—First and foremost, it must be clear that "playing" with dehydration can be dangerous, especially if you do it without supervision and professional advice. Please know how to interpret the results of this study responsibly—.** A [recent investigation](http://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2013-0044#.Vp1bLBEoalI) suggests that training with moderate levels of dehydration would cause the body—or the mind—to become accustomed to those conditions and therefore improve performance when facing a similar situation in competition. The researchers had 10 amateur athletes run a test in a state of optimal hydration and then with moderate dehydration (2.4% loss of body mass from fluids). The results were as they expected: the athletes performed worse when they took the test in a state of dehydration. But then came the most interesting part... The test was very simple: the athletes had to run for 45 minutes at 75% of their maximum oxygen consumption (a comfortable pace), and immediately afterward they did a 5k test at maximum effort. When they were dehydrated, the athletes ran 5.8% slower than when they were well hydrated, which is a significant difference. For example, someone who runs 5k in 20 minutes would run it in 21:14 if they do it with moderate dehydration. Or someone who runs it in 25:00 would lose more than a minute and a half if they don't hydrate correctly. **— RELATED: **[**THE MYTHS OF HYDRATION**](https://abuenpaso.cr/New/detail/15/los-mitos-de-la-hidratacion) After those initial tests, the researchers designed four training sessions in which they had the athletes train for one hour in a state of moderate dehydration, so they would become accustomed to that condition. After the training sessions, they repeated the test they had done at the beginning and found that the athletes tolerated the dehydrated state much better. In this second test, the participants ran only 1.2% slower (compared to 5.8% before the sessions) in a state of moderate dehydration compared to when they did it with optimal hydration. That is, four sessions were enough for the athletes to get used to running in a state of moderate dehydration, which allowed them to run the 5k test almost as fast as when they were well hydrated. The results suggest that you can train to then perform better when facing similar levels of dehydration in competition. Ideally, of course, you should always be well hydrated, but that's not always possible, especially in races or training sessions in hot climates and without constant access to water and hydration drinks. — **RELATED: **[**HOW TO RUN IN THE HEAT AND NOT DIE TRYING**](https://abuenpaso.cr/New/detail/18/como-correr-en-calor-y-no-morir-en-el-intento)**.** So it is possible to become accustomed and limit performance losses from dehydration, according to the study, specifically in a 5k race. Possibly also in a 10k or longer. It's also likely that if you do more sessions (not just four) you could improve your performance even more when dehydrated, but this is speculation since the study doesn't provide this data. It's also worth noting that the study was only with 10 athletes and under controlled dehydration conditions. It would perhaps be dangerous for you to try, on your own and without advice, to train in a state of dehydration to obtain the benefits shown in the study. If you do, make sure to research well first and preferably have the company of an experienced and responsible trainer. Here are the conclusions that can be drawn from this research: - Performance is better when you run well hydrated than when you run dehydrated. - That difference in performance can be limited if you accustom your body and mind to running in a state of dehydration. - Just four one-hour sessions are enough to significantly improve performance in 5k tests with moderate dehydration.   A Buen Paso uses [Massivo](https://massivoai.com), the event-registration platform that powers this article.