Professional Hydration Secrets For Runners

by | Jan 10, 2024 | Run, Featured, Running Training Insights, Training "How To's"

While novice and intermediate runners tend to focus on distance and speed. Experienced athletes understand that adequate hydration plays a role in achieving peak performance. Exploring the strategies employed by these runners reveals a world of hydration techniques that can truly transform your running journey.

Pre-Run Hydration Rituals

Hydration Strategies For Runners
(c) Fitsum Admasu / Unsplash

Before hitting the pavement professional runners prioritize run hydration. It goes beyond drinking water moments before starting their run; instead, they maintain fluid intake throughout the day. Incorporating water-rich foods such as fruits and vegetables or opting for beverages establishes a solid foundation of hydration preparing the body for the upcoming physical exertion.

Maintaining Electrolyte Balance

In addition to water consumption maintaining levels of electrolytes is pivotal for endurance athletes. Pro runners often rely on enhanced drinks or natural sources, like coconut water to replenish minerals lost through sweat. An increasing amount of pros are also (re)turning to an old favourite: Celtic salt. Celtic sea salt contains various minerals like magnesium, potassium and sodium, which are electrolytes essential for hydration and muscle function. Some runners believe that Celtic salt, due to its mineral richness, might offer a more balanced electrolyte profile compared to regular table salt or artificial ‘electrolyte’ salts.

Staying Hydrated On The Go

Hydration For Runners
(c) Sporlab / Unsplash

Experienced runners have mastered the art of staying hydrated while on the move. They use tools such as water bottles or hydration vests with bladders to ensure easy access to fluids without disrupting their pace. By experimenting with hydration gear they find what works best for their unique needs. Learn more about the best hydration vests and lumber packs, here.

For shorter runs (an hour or less), consuming a drink with a moderate amount of carbohydrates, roughly 30-60 grams per hour, is often suggested. Protein during the run might not be as critical as carbohydrates for such a short duration exercise because protein is more geared towards muscle recovery and repair post-exercise. However, some endurance-specific drinks or gels may contain a small amount of protein (usually in a 4:1 ratio of carbs to protein or less) to assist in muscle preservation during prolonged exercise.

Timing Is Key

Timing plays a role. Pro runners carefully plan when to drink during training sessions and races. Create a schedule that aligns with it avoiding the risks of overhydration (yes, it is a thing) or dehydration.

Cooling Techniques

When faced with scorching conditions professional runners employ strategies to stay cool. Some use cooling methods such as wearing ice vests or immersing themselves in cold water before a race to lower their core body temperature, which helps delay overheating and reduces the need for excessive mid-run hydration.

Rehydrating After the Run

Recovery is just as important, as the run itself. Professional runners typically consume a combination of water and electrolytes, often incorporating protein-rich beverages to aid in muscle repair and replenishment. A good idea is to opt for a specialized recovery drink or shake that contains a mix of carbohydrates and protein to replenish glycogen stores and aid in muscle recovery.

Personalized Hydration Plans

Lastly, professional runners recognize that this is not a one-size-fits-all approach. They improve their hydration plans through trial and error considering factors, such as how much they sweat, the weather conditions and their tolerance for fluids.

While not everyone needs to go to the extremes that professional athletes do integrating these insights can lead to an efficient journey as a runner.

Featured image: (c) Bluewater Sweden / Unsplash

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