How to stay hydrated during your run?

The water represents about 60% to 70% of the human body, therefore it is essential to compensate hydric losses during and after a run.

Did you know that a runner loses about 0.5 to 1 litre of water per hour in a slow paced and between 1.5 to 2.5 litres of water in a fast-paced run? This occurs due to an increase of body temperature which leads to loss of water and minerals through sweating.

A good hydration before, during and after a run should be a priority in order to avoid dehydration, which can be a huge problem for a runner. Dehydration decreases the physical performance and causes muscle pains, cramps, tendinitis and early fatigue. Sometimes even athletes who drink a lot of water during a run show the same symptoms as dehydrated runners. Low levels of sodium in the blood-hyponatremia, which is the main mineral lost during sweating, can be the reason for those symptoms.

Follow these points to avoid dehydration:

Drink between 50 to 100 ml of liquids every 30 minutes (water or isotonic drinks).
Make short breaks during long runs on hot days.
Consume at least 50 mg of sodium per hour.
Coconut water includes minerals and vitamins, such as sodium and potassium. Drink it after a long run to avoid mineral loss.
Eating oranges during and after a run is a very good way to restore important vitamins and avoid dehydration.

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