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Hydration for Runners: How to create a hydration strategy for every run from 5km to marathon & ultra
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- Опубліковано 31 лип 2024
- Welcome to the first video in our new partnership series with Precision Hydration, where we’ll be looking at hydration and fuelling strategies that can help runners perform at their best
in training and races.
When it comes to hydration for runners, there's a lot of tips and advice out there. Not to mention more than a few myths. In this video, we speak to sports scientist and PH co-founder Andy Blow, to get into the dos and don’ts of good hydration.
So whether you're hoping to hit your next parkrun ready to run at your best, you're wondering how to approach an upcoming marathon, or maybe even a trickier hydration challenge like the Marathon des Sables, hit play to hear how you can create a winning hydration strategy.
Jump to a section:
00:00 - Intro
01:43 - How to approach everyday hydration
04:23 - Racing and pre-hydration
06:43 - How to spot over-drinking and hyponatremia
09:28 - Hydrating for different distances (5k, 10k, half, marathon and ultra)
11:41 - Handling hot and cold conditions
15:31 - Should I combine my fuelling and hydration?
17:10 - Hypertonic, hypotonic, isotonic: What's the difference?
20:38 - The benefits of personalising your hydration
23:58 - How to build your hydration strategy
27:44 - How to combat cramp
Why do runners get cramp? And how to get rid of it:
www.precisionhydration.com/pe...
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Fantastic info. I was planning to run my first 10k without carrying water and this has confirmed it.
Good luck!
It's easy in the cold weather
Don't try it in 90°
I did earlier
Payn 4 it now
Great video. I love people who are generous with their information. An authentic and informative watch. PH seems like a great company. I have already used their salt tablets for my 1st 50km race on the hottest day of the year about a month ago. All went well.
Excellent video, very interesting, thank you gents
Awesome information! Thank you for the video
Great video thanks! I've been struggling for some time now to get that right balance of fluids, Just purchased the personalised kit to try out fingers crossed!!
Very interesting and insightful video. 👍🏻
Thanks Kieran and especially Andy for sharing your in-depth knowledge. 🙏
Glad you found it useful. Thanks for watching.
Extremely informative, many thanks.
Absolutely superb 👏👏👏 Really interesting to watch. Lots to think about and personalise moving forward.
Thanks Dean. Pleased it was useful.
Awesome. Something I’m interested to learn more about. Thanks guys.
Great stuff, hope you find it useful
Great video, lots of valuable information. Thanks.🤘🏃♂️😎
Glad you like it, thanks.
Great video and very handy to know. Will definitely come in handy for my first ever marathon in London in October 👍🏽.
Glad it was helpful!
Great video; can’t wait to see more videos on this topic, and also on other topics using a similarly in-depth approach.
On an unrelated note, did Andy get the ‘high stress impacting your recovery’ pop-up on his Garmin at 28:18? I’ve had that occur when giving presentations myself 😂
Hi James - glad you enjoyed the video. I'm not sure what the Garmin was saying to me at that exact point but it does seem very keen tell me I need more recovery at every opportunity! :-)
Great insight, I think I tend to over drink and pee so much I end up feeling crap 🤔
Thanks Greg, glad you found it helpful.
Great video, so much useful stuff here. But I still looking for the magic bullet for cramp!
300 mg K + 200 mg Na mid long run. Works wonders for me. And of course electrolytes drinks pre and post workout.......
I had heponetremia earlier after a 9 mile run
I got really sick
I lost 5 kilo of water weight
Very interesting topic, I have definitely over hydrated in longer runs. I recall doing a 3/4 marathon with my brother in 2019, he would be much younger, fitter and lighter than me. He lost a huge amount of salt visible on his head. I didn't notice anything on me. Would be interested in getting the PH salt test and seeing what suits me.
How was the salt lost visible?
Great video. I sweat like mad in both the hot and cold, and there's often enough salt deposits on my face afterwards to go on my chips. I also tend to suffer migraines after running. It took me about 3 years to think about electrolytes, and started having a post-workout glass of water with electrolytes powder mixed in and magically the migraines stopped (99% of the time anyway). Is this something the PH team have looked into or have come across? I'll probably look into their salt tablets for my longer 2+ hour runs, when I probably shouldn't wait until getting home for that intake. Cheers
We get a hell of a lot of emails from people citing improved recovery and less headaches or migraines when they get their electrolyte and fluid intake more dialled in during and immediately after long runs. I 100% agree that doing so during the run and not just relying on topping up after is a good idea.
Fantastic vlog. Really interesting. Thank you Run Testers and Andy. My wife really suffers from bad migraines after runs. Her runs are no more than 1 hour and it’s really affecting her confidence and stopping her running. What is happening and how can it be rectified?
Glad you enjoyed it. We're doing a third vid answering questions so we'll put this one to Andy.
@@TheRunTesters fantastic thank you
Really enjoyed this chat 👍 I have the PH products and really enjoyed the powders and tablets with a big bottle of water on a long run, only slight doubt I have now is what to do for the marathon, as I can’t take the tabs with me, though I have the capsules so hoping to combine those with water alongside the usual gels. Do you think the capsules will have the same effect as the tablets/powders? Going to experiment on Sunday
Thanks! I (Nick) have taken tabs with me in races before by cling-filming individual tabs. It’s not ideal and and a bit fiddly to unwrap then on the go, but it got the job done! The capsules are worth trying though, would be much simpler
@@TheRunTesters Thanks Nick, not a bad idea, I guess break them up into 2-3 pieces and treat them as sweets, I like how 'clean' the product seems to be, very subtle flavour etc.
how do you keep electrolyte tabs in your bottles without them fizzing all over the place?
Don’t fill the bottles then add the tabs, add the tabs to a not quite filled bottle and then top up.
Thanks guys, this might be a stupid question but what does salt actually do? Carbs I get - it gives you energy, but salts, apart from making chips taste even nicer I don't really know 🤷♂️ thanks and sorry if I'm being a bit thick
Hi Tom - We've got a blog on the precision hydration website called 'why sodium is crucial to athletes performing at their best' if you hit the blog pages and search for that title it will pop up for you. I can't post the link here so apologies for that but if you look it up I think it should answer your question
Brill, thanks Andy will check it out