To drink or not to drink..

Here we discuss the importance of hydration for your running performance

Many runners that we speak to are often unsure about what and how much fluid they should be consuming pre, during and post run. Here is a brief guide to hydration according to Lucozade

Before your Run

Aim to consumer 5-10ml of fluid per kilogram of your body weight before training or competition which will allow enough time for fluids to be absorbed.

For a 60kg runner that equates to 300 – 600ml of fluids, or 1-2 glasses.

During your Run

It’s important to listen to your body and drink to thirst. Try to avoid taking on large amounts of fluid throughout the race. Drinking little and often is a much smarter way to keep hydrated during training sessions and the race.

After your Run

Your rehydration strategy should be to consume 150% of the sweat loss after exercise to ensure effective post-exercise rehydration.

If a 70kg athlete lost 1kg of body mass during exercise, she/he would need to consume 1.5L fluid after exercise to fully rehydrate. This is equivalent to around 6 glasses of fluid.
There are many types of drinks that athletes can consume all with varying effects.


They are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates.

To make your own you will need:

  • 200ml ordinary fruit squash
  • 800ml water
  • A pinch of salt
  • Mix them all together in a jug and cool down in fridge.


Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbs than isotonic and hypotonic drinks. The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores.

To make your own you will need:

  • 400ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink


Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.

To make your own you will need:

  • 100ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink

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