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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.