How to drink water to avoid hip shaking when jogging?

Need to drink water properly when jogging - Photo: SR

Below are detailed instructions on how to drink water to avoid hip shock while running , clearly divided into before - during - after running , based on recommendations from Runner's World experts:

1. Before running (1–2 hours before)

Goal: Hydrate properly without bloating or side cramps while running.

Drink 300–500 ml of water about 1.5 to 2 hours before running. This is the ideal time to ensure your body is hydrated while still having time to eliminate the excess, avoiding side shock.

Avoid drinking right before running (within 15–30 minutes) because your stomach is full at that time, which can put pressure on your diaphragm — the main cause of side shock.

Avoid fruit juices, carbonated soft drinks, or very cold water as they can irritate the abdominal lining and increase the risk of side shock. If electrolytes are needed, choose coconut water or diluted electrolyte drinks.

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2. While jogging

Goal: Rehydrate without causing digestive upset or abdominal cramps.

If you're running for less than 45 minutes, you don't need to drink water while running — just rinse your mouth with water if your mouth feels dry.

If you run for more than 45 minutes, drink small sips of water (about 100–150ml) every 15 minutes. Drinking small sips allows your stomach to absorb water slowly, reducing pressure on your diaphragm.

Use a small water bottle in your hand or on a belt so you don't have to drink too quickly.

Deep, steady abdominal breathing (belly breathing instead of shallow chest breathing) helps reduce the risk of diaphragmatic spasms and side jolts.

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3. After jogging

Goal: Restore lost body fluids through sweat.

Immediately after running, drink about 300–500ml of water in the first 30 minutes to quickly rehydrate.

If you sweat a lot or see signs of dehydration (dizziness, dry mouth, dark yellow urine), replace it with electrolyte water.

Avoid drinking too much water quickly after running — this can cause nausea or digestive upset.

Other measures to avoid hip shock

Warm up thoroughly before running: Doing gentle warm-up exercises helps the body gradually adapt to physical activity and reduces the risk of hip sprains.

Strengthen abdominal muscles: Strong abdominal muscles help support the diaphragm and reduce the risk of spasms that cause hip flexion.

Practice deep abdominal breathing: Deep and even abdominal breathing helps provide enough oxygen to the body and reduces pressure on the diaphragm.

Get used to drinking water regularly throughout the day, during normal activities.

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Source: https://tuoitre.vn/uong-nuoc-the-nao-de-khong-bi-xoc-hong-khi-chay-bo-20250414215630364.htm