Tasty Tuesday: Hydration Hacks for Runners

Hydration is one of the most important and often overlooked aspects of running. For beginners, it can be tricky to find the right balance. Too little water and you risk fatigue, dizziness, and cramps; too much, and you might feel bloated or even disrupt your body’s electrolyte balance.

In this week’s Tasty Tuesday article, we’ll explore how to stay properly hydrated as a runner, the role of electrolytes, and how to tailor your hydration strategy to your training. With these tips, you’ll learn how to keep your body in peak condition for every run.

When you run, your body loses water and electrolytes through sweat. Staying hydrated helps:

Even mild dehydration can make running feel harder and reduce your performance, so keeping your hydration levels in check is key to enjoying your runs and improving over time.

The amount of water you need varies depending on factors like the weather, your sweat rate, and the length and intensity of your runs. A general rule of thumb is to aim for 2 to 3 litres of water per day, including what you consume with meals. On running days, you’ll likely need a bit more to replace fluids lost through sweat.

Here’s a basic guideline:

Electrolytes, including minerals like sodium, potassium, and magnesium are essential for muscle function and hydration. When you sweat, you lose electrolytes, which can lead to cramps, fatigue, and reduced performance if not replaced.

For shorter runs, plain water is usually enough. However, for runs lasting over an hour, especially in warm conditions, consider:

You don’t have to rely solely on drinks for hydration, many foods have high water content and can contribute to your fluid intake. Adding these to your diet can help keep you hydrated:

It’s important to recognise the signs of dehydration so you can take action before it impacts your performance or health. Watch out for:

If you notice these symptoms during or after a run, drink water or an electrolyte drink and take it easy until you feel better.

Hydration is a cornerstone of running performance and recovery, especially for beginners finding their rhythm. By staying hydrated throughout the day, listening to your body, and adjusting your fluid intake based on your runs, you’ll be better equipped to enjoy every kilometre.

Incorporate hydrating foods, experiment with electrolyte options, and always aim to drink to thirst. Join us next week for more Tasty Tuesday tips as we continue exploring how nutrition supports your running journey.