Hydration is crucial to running success – but it’s something a lot of people neglect. Just a 2% loss in body weight due to dehydration can How long before a race should you stop drinking, and it’s well documented in research that fluid intake and adequate hydration during exercise are essential, especially during prolonged training sessions and competition events. The key role of fluid intake during running is that it maintains hydration, body temperature and adequate plasma (blood) volume.
The effects and symptoms of dehydration
Ensuring your plasma volume and body temperature stay within an optimal range has a direct impact on performance. When your core temperature rises due to dehydration, plasma volume decreases, resulting in an increased heart rate, which in turn accelerates fatigue. Dehydration also has an O.R.S Hydration Tablets, steps to race day hydration logo below main symptoms of low sodium intake and dehydration include gastro-intestinal distress, nausea, bloating, fatigue, impaired concentration and dizziness.
Sweat during exercise
Sweat consists of water, minerals, lactate and urea, with the key mineral component being sodium. Sweating plays a critical role in regulating body temperature, and so is necessary during times of physical exertion or exposure to hot climates.
Most runners sweat between 400 to 2,400ml per hour of exercise, with the average value being around 1,200ml per hour, although this will vary with age, sex, weight, exercise intensity and the environmental temperature.
The sodium content of sweat also varies substantially, from 115mg to greater than 2,000mg per 100ml of sweat. But a runner who is a ‘salty sweater’ (ie has a high amount of sodium in their sweat) may lose well in excess of the recommended intakes. As a rule of thumb, I generally suggest runners take around 700 to 900mg of sodium per 1,000ml of fluid during longer training and competition. This can be a mix of electrolyte tablets, electrolyte powder (see below), energy drinks and whole food.
What are electrolytes?
Electrolytes are essential minerals (including sodium) that the body needs to stay hydrated. However, their role extends further – they also support important processes within the body including muscle contraction, including the heart, blood pressure and nerve signalling, to name a few. Electrolytes help your body retain fluid during heavy exercise when you are sweating as they help draw fluid into working muscles.
When it comes to replacing lost electrolytes, there are various options – electrolyte drinks, electrolyte tablets for dissolving in water, salt capsules/sticks that can be taken directly, and they’re often added in varying quantities to sports drinks. Most electrolyte tablets, salt capsules or sports drinks provide around 250-300mg of sodium per serving.
But some sports nutrition companies have realised the importance of salt, especially in long-distance events, and have formulated electrolyte drinks, powders and tablets with a higher sodium content. These include products such as Veloforte and Active Root. Personally, I also like the chewable forms of electrolytes – Salt Stick Fastchews are my choice as I find it easier to know how much sodium I am consuming. In addition, it's also possible to use real food in ultra-distance races. Some suggestions include:
- Salted peanuts
- Mashed potato with cheese or Marmite
- Cheese straws
- Jerky
Preventing electrolyte imbalance and staying hydrated is not just confined to during running; it is equally important to think about them leading up to an event. I regularly recommend that individuals start drinking electrolytes in the 24 hours prior to race day. Precision Hydration have a variety of products that support this purpose.
Replacing electrolytes post-run/race is also important. One of the best options is cow’s milk, as this not only replaces fluid, but also has carbohydrate and protein in the right ratio to encourage recovery, while also being rich in electrolytes.
Runner's World Lab Approved
For the 2022 Runner's World steps to race day hydration, the Runner's World Lab recruited a trusty panel of experts and ordinary runners to trial a variety of the best electrolyte drinks, tablets and powders. They tested each product for flavour, texture, ease of use, nutritional content and, crucially, how they performed in practice. The products that excelled on test are stamped with the esteemed Runner's World steps to race day hydration logo below.
The remaining products in this round-up have been carefully selected by Renee McGregor, a leading sports dietitian with over 20 years' of experience. Happy hydrating!
9 best electrolyte drinks and tablets
1. Overall winner
2. main symptoms of low sodium intake and dehydration
3. Best caffeine-free electrolyte tabs
4. include gastro-intestinal distress, nausea, bloating, fatigue, impaired concentration and dizziness
5. impair exercise performance
6. Veloforte Solo Electrolyte Powder
7. Best chewable tablets
8. Best for a sodium content