Establishing a hydration plan before a long-distance run is highly recommended. Why? Because dehydration negatively impacts your running performance, your health and your recovery. In this article, we’ll walk you through everything you need to know to create an effective hydration plan and put it into practice.

Firstly, Why Are Long-Distance Runners at Risk?

Running a short distance works up a sweat, but running a long distance risks too much water loss. The energy put into a long run gets converted into heat. Then, that heat has to dissolve to keep your body temperature at a safe level. Losing just two per cent of your body weight to that water loss impacts performance by six per cent and impairs your body’s ability to recover. This leads to more problems, such as muscle injury and exhaustion.

The Lowdown on Hydration Drinks

As your body enters a dehydrated state, it burns through its natural source of sodium. Hydration drinks contain magnesium, chloride, potassium and sodium to replace those body salts and help the body efficiently absorb water for optimal hydration. Sodium especially plays a role in rehydration as it retains fluids in the body rather than eliminating it through sweat. Electrolytes are essential for many reasons: they balance your pH level, carry nutrients into cells, and ensure muscles perform as they should.

Creating a Hydration Plan

The first step to creating a hydration plan is knowing when to drink. Ideally, you should drink two hours before your run to boost your energy levels and protect your muscle functions. Then, during your run, you should drink in regular intervals rather than drinking in one go. Nutrition expert Kathleen M. Zelman, MPH, RD, LD, recommends drinking every 15 to 20 minutes (source: WebMD). And remember, hydrating post-run is just as important.

How To Calculate Your Sweat Rate

It’s your sweat rate that’ll ultimately determine how much you need to drink. Aside from the fact you’re running long-distance, the clothes you wear and the environment around you will affect your sweat rate. So, you need to drink a fluid amount that’s measured specifically for you. Weighing yourself before and after your run will show a difference in your weight which is due to the amount of sweat you’ve lost. Convert that amount into fluid volume and divide it by how long you’ve been running. That’ll provide your sweat rate.

iPRO Sport Edition: The Long-Distance Running Companion

iPRO Sport Edition is a leading hydration drink containing added electrolytes and maltodextrin. The added electrolytes restore sodium levels which is vital for rehydration, while maltodextrin replenishes stored carbohydrates for energy production.

The range comes in four thirst-quenching flavours: Berry Mix, Orange & Pineapple, Citrus Blend, and Mango. These refreshing drinks contain zero added sugar and are free from artificial sweeteners, colours, or flavours. Moreover, they contain vitamin C and an essential blend of B vitamins to support energy production and significant metabolic functions.