Hydration Strategies for Road Runners

Hydration Strategies for Road Runners

One problem that a lot of people face when they're running is dehydration. There's so much going on in your body during exercise that it can be hard to know if you're getting enough water or the right nutrients.

When you take in water and electrolytes, it's easier to get the hydration you need whilst also making sure you don't overdo it on the fluid intake: too much water can actually deplete the electrolytes in your body!

We recommend taking on electrolytes an hour before your run, and then - depending on the weather and distance - to keep a constant hydration plan going throughout the run (every 10 to 20 minutes, depending on how much you sweat).

Water suffices for shorter runs, but opt for hydration drinks on runs exceeding 60 minutes to replenish lost electrolytes.

Active Root offers an Electrolite Drink Mix containing root ginger, unrefined sea salt and just 33 calories, delivering healthier hydration as well as reducing nausea and bloating. The optimum amount of ginger keeps your stomach settled whilst also delivering natural hydration and delicious taste.

Once you have finished your run, you will want to rehydrate with Sports Drink Mix or Electrolite. This makes sure your muscles and cells are replenished with electrolytes lost through sweating.

Active Root Sports Drink Mix is made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, providing sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea.

If you’re entering a larger event such as a half marathon or marathon distance, check what hydration options are available at the event. Remember - nothing new on race day! If Active Root isn’t available, consider carrying a hydration vest with pre-made sports drink or electrolite drinks mix. 

You can see the events we’re supporting here: Events – Active Root

Read our Road Running Nutrition Guide, to help smash your next race!

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