Hydration is one of the key factors determining the performance and health of runners, especially over medium and long distances. Understanding when, how much, and what to drink can make the difference between a race finished strong and a withdrawal due to cramps, fatigue, or sudden energy drops.
Why hydration is so important in running
During running, the body loses a significant amount of fluids through sweating. In hot or humid conditions, these losses can reach 1-2.5 liters/hour, with sodium loss potentially exceeding 1000 mg/liter of sweat. This directly impacts:
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Thermoregulation (risk of hyperthermia)
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Muscle performance (risk of cramps)
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Concentration ability
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Effort tolerance
Even 2% dehydration of body weight can significantly reduce athletic performance, slow reaction times, and increase the risk of injury.
When to start drinking?
One of the most common mistakes is waiting until you're thirsty to start hydrating. Thirst is a late signal that appears when the body is already in deficit.
Pre-run strategy
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Start drinking 4 hours before the run: about 5-7 ml/kg of body weight.
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15-30 minutes before starting, it's useful to drink a small sip (100-150 ml), even with electrolytes if the temperature is high.
During the run
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If the run exceeds 45-60 minutes, it's important to rehydrate regularly: 150-250 ml every 15-20 minutes.
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For long races, it's better to alternate water + drinks with carbohydrates and electrolytes.
What to drink during the run? Water, salts, or carbohydrates?
The choice of the right drink depends on the duration of the activity and individual sweating
| Type of Run | Recommended Drink |
|---|---|
| < 45 minutes | Water |
| 45-90 minutes | Water + Electrolytes |
| > 90 minutes | Electrolytes + Carbohydrates (6-8% glucose) |
Hypotonic or isotonic drinks help replenish lost salts (especially sodium, potassium, magnesium) and provide fast energy in the form of simple sugars.
The risk of overhydration
Also, be aware of the opposite risk: overhydration. Drinking too much water alone, without salts, can lead to hyponatremia, a potentially dangerous condition characterized by low sodium levels in the blood, with symptoms such as nausea, confusion, swelling, and in severe cases, seizures.
Personalized hydration: every runner is different
Not all runners lose the same amount of fluids or salts. The amount of sweat can vary greatly (from 0.3 to 2.5 liters/hour), as does the sodium concentration. This is why many athletes measure their sweat rate and electrolyte concentration to create a personalized strategy.
Functional infusions and sports hydration: a new natural frontier
In recent years, there has been increasing interest in natural alternatives to traditional sports drinks, which are often loaded with refined sugars, artificial flavors, and colorings.
Functional infusions, especially if formulated for sports, can offer an interesting combination of:
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Natural hydration
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Antioxidant phytonutrients
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Natural stimulating or adaptogenic effects
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Pleasant taste without refined sugars
Endurance Matè: the Amathè infusion for runners (who want to go far)
Designed for endurance athletes, Endurance Matè is a functional blend based on:
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Yerba Mate: a natural source of caffeine, theobromine, and antioxidant polyphenols
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Natural salts and adaptogenic herbs: to support electrolyte balance and response to physical stress
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Citrus and refreshing notes: for a pleasant taste, even when cold
A cup of Endurance Matè (or a water bottle with cold infusion) can represent a natural and pleasant alternative to traditional energy drinks and isotonic beverages.
Conclusion
Hydration in running is not just about "drinking a lot," but about drinking well, at the right time, and with the right composition. For every runner, it is essential to find their ideal strategy, supported by data and conscious habits.
In the context of a natural and sustainable approach to sports performance, functional infusions like Endurance Matè represent an intelligent, effective, and healthy option.