How to effectively hydrate for running

Question: Can you advise what I should drink before, during and after my long run?

Answer: There are literally hundreds of hydration drinks on the market aimed at the sports enthusiast, so it’s easy to become a bit confused over what, and how much to drink. Hydration and rehydration is however pretty simple. Beforehand, as long as you’ve been hydrating with water and water-rich fruits and veg the day before, immediately prior to your long run, simply take on board an 8oz glass of water (240ml) around 15 mins before heading off. Of course you’ll need to be suitably prepared with fluids to take for the run. During the run, aim to drink around 250-330ml water every 30 mins, and then after an hour, drink the same amount of 7% CHO solution (to effectively refuel and rehydrate). Drinking very large amounts of water only, especially over a short space of time will cause lots of unnecessary loo stops, and in very long runs or races, this also puts a runner at an increased risk of hyponatraemia. Drinking too much water literally dilutes the blood, as the water “pushes” vital electrolyte salts out of the body. The range of fluid absorption rates varies from person to person, as individuals have very different capacities to absorb fluid. For most athletes, absorption rates will be in the region of 600-800ml per hour, best taken in 20 or 30 minute blocks. Some athletes may be able to absorb a litre or more, but ideally you need to calculate your own sweat rate, and fluid absorption capacity. After your run, depending on the conditions and temperature, the amount of water and electrolytes that need replenishing will largely depend on how much a person has “sweated out”. Consuming 150% of the weight lost during a run is a good place to start. Choose a well-formulated recovery drink, or take a chicken, or vegetable broth, or make up a Miso soup – all of these choices will give you some necessary electrolytes too. Choosing a tasty, flavoursome drink that you like will help immensely to effectively rehydrate. Coconut water is particularly effective for rehydrating, and some good brands on the market include Dr Martins Coco juice, and Vita-Coco.

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