Hydration & Electrolyte Replacement Drinks

Dehydration causes premature fatigue, decrease in metabolic rate and loss in coordination making hydration a key component in endurance training. Staying hydrated is the easiest way to preserve energy and prevent fatigue while running. Drink water or an electrolyte replacement drink before, during and after exercise to prevent dehydration.

If you are thirsty you are already dehydrated. Most people are dehydrated and do not realize it. Do not wait until you are thirsty to drink, and do not stop drinking once your thirst has been quenched. If you relay on thirst alone, you will only replace up to 50% of lost fluids. Instead, prevent dehydration and fatigue by making a drinking schedule for yourself and commit to sticking to it.

Examples: Drink one 16 oz. water bottle (standard size) every 45-60 minutes (or 4-6 miles)

Drink three large gulps of water every ten minutes (or every mile)

Electrolyte replacement drinks can improve performance and can help hydrate you better than water alone. The American Council on Exercise (ACE) recommends an electrolyte drink with 6-8% carbohydrates and 100 mg of sodium per 8 oz. serving. The table below compares popular brands and cost efficient alternatives. Try out a few brands during smaller runs to find out which one agrees with you the best before using a new brand on a long training run or on race day.

Beverage	Carbohydrate Concentration Percentage	Sodium Concentration (mg)
Gatorade	6.0	110
AllSport	9.0	55
Met-RX	8.0	125
Powerade	8.0	55
Cytomax	8.0	50
Endurox	15.0	153
Ultima	1.7	8
Cola	11.0	34
Orange Juice	11.0	7
Red Bull	11.0	207
Water	0	0

Hydration testing can be used to determine if you are drinking enough water during exercise and to make adjustments to your drinking schedule. Conduct the test by weighing yourself before and after an exercise activity. If you have lost weight you are dehydrated and did not drink enough water during exercise. Consume 2-3 cups of fluid per pound of body weight lost.