4 Top Hydration Products for Runners
It is common knowledge that summer running, particularly in humid climates, can lead to a significant loss of electrolytes through sweat. Particularly if you are a “salty sweater” and tend to leave rings of white on your hats and clothes.
This loss of electrolytes - most commonly sodium (salt), potassium, and magnesium - reduces our body’s ability to conduct nerve signals from our brain to our muscles. Without balancing electrolytes while running, it can have an impact on not only our running performance, but also general physical functioning.
LOSS OF ELECTROLYTES
On average, an individual will lose approximately one liter of sweat for every hour of exercise in warm conditions. This number can increase up to three liters depending on intensity, humidity, and one’s individual sweat rate.
Electrolytes lost in a liter of sweat or during one hour of moderate exercise:
Sodium: 500-1000 mg
Potassium: 200-600 mg
Magnesium: 0-36 mg
Generally it’ll take up to 2 hours after drinking to adequately return to optimal hydration. For morning runs this can become a logistical challenge. This is why I’ll recommend that you hydrate through your weeks and days, rather than achieving perfect timing for hydration.
SIGNS OF DEHYDRATION
A significant loss of electrolytes and water in sweat will result in dehydration. Although common, it isn’t normal and it will have a negative impact on your running performance.
Common symptoms of dehydration include:
Fatigue and weakness
Nausea or vomiting
Muscle cramping
Dizziness or lightheadedness
Headache or brain fog
Dark urine
Preventing dehydration while running should be a focus of supporting your running goals.
BEST HYDRATION DRINKS I’VE USED AND RECOMMEND TO FRIENDS AND CLIENTS
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Nuun tablets (fizzy and refreshing)
One tablet contains: 1g of sugar, 2g of carbs, and 15 calories
Electrolytes: 300mg of sodium, 150mg of potassium and 25mg of magnesium
Liquid I.V. (maximum hydration) or the sugar free option HERE
One packet contains: 11g of sugar, 11g of carbs, and 45 calories
Electrolytes: 500mg of sodium, 380mg of potassium and 0mg of magnesium
Skratch Labs (best taste)
One packet contains: 18g of sugar, 20g of carbs, and 80 calories
Electrolytes: 380mg of sodium, 380mg of potassium and 50mg of magnesium
SaltStick (chews)
One chew contains: 2g of sugar, 2g of carbs, and 10 calories
Electrolytes: 50mg of sodium, 15mg of potassium and 3mg of magnesium
*May need to take multiple chews to achieve adequate replenishment
Found another one you like or dislike? Please share with me so I can help counsel other run clients!
erin@runwellclinic.com