Hydration for runners: before, during and after

REVIVR was started by Ilan Cattaneo, a marathon runner who has run 2:55. At that level, hydration stops being an afterthought. It becomes part of the plan, just like pacing and shoes.

The good news is that it does not need to be complicated. Here is a simple way to think about it, before, during and after a run.

Start with your normal day

Hydration for a run starts long before the run. If you drink regularly through the day, you start your session in a good place. If you have had two coffees and nothing else since breakfast, no last-minute bottle will fully fix that.

A few simple habits help:

• Keep a bottle where you work and refill it.
• Drink with every meal.
• Check the colour of your urine. Pale yellow is a good sign, dark yellow means drink more.

Before: top up, do not flood

Before a long run or a race, the goal is to arrive hydrated, not full. Drinking a large amount right before the start mostly sends you looking for a toilet.

• The day before a long run, drink regularly and eat normal, salted meals.
• On the morning, have a drink with breakfast and sip in the hours that follow.
• On hot days, or if you are a salty sweater, a drink with electrolytes before you head out can be a good idea.

During: depends on the run

For most short, easy runs in mild weather, water is usually enough, and many runners take nothing at all.

Things change with distance, intensity and heat. On long runs and races, you sweat more, and you lose sodium along with the water. That is when it makes sense to have a plan:

• Drink to thirst rather than forcing big amounts. Drinking much more than you sweat is not a good idea either.
• On long efforts, include fluids with electrolytes, not only plain water.
• Use your long runs to test what your stomach handles: how much, how often, and in which form.
• Never try anything new on race day.

Sweat rates and sodium losses are very personal. One simple way to learn yours is to weigh yourself before and after a long run, in similar conditions. If you train seriously and want a precise plan, a sports dietitian or a sports doctor can turn that into numbers made for you.

A practical note: REVIVR is lightly sparkling. Many runners prefer still drinks mid-run, so we see it as a drink for before and after, rather than one for your race belt.

After: refill the tank

When you stop, you keep sweating for a while, especially on warm days. Rehydrating is simple:

• Drink in the first hour, and keep sipping through the rest of the day.
• Eat a real meal. Food brings water, sodium, potassium and magnesium at the same time.
• Think potatoes, beans, yoghurt, leafy greens, nuts and wholemeal bread.
• Check your urine colour again later in the day.

If you train twice a day, or run on consecutive hot days, pay extra attention. The losses add up from one session to the next.

When to ask for help

If you feel dizzy, confused or unwell during or after a run, stop and get help. If you have a health condition, take medication or regularly feel unwell after long efforts, speak with a doctor before changing your routine. This article is general guidance, not medical advice.

Where REVIVR fits in a runner's week

We built REVIVR for the before and the after. One 330 ml can brings 608 mg of electrolytes: 248 mg of sodium, 300 mg of potassium and 60 mg of magnesium. No sugar, no caffeine and a yuzu taste that stays fresh after a hard session.

Magnesium contributes to a reduction of tiredness and fatigue, to electrolyte balance and to normal muscle function, as part of a varied, balanced diet and a healthy lifestyle.

Potassium contributes to normal muscle function and to the normal functioning of the nervous system, as part of a varied, balanced diet and a healthy lifestyle.

Developed in Switzerland, tested by an accredited European laboratory, and made by a runner who knows that the best plan is the one you actually follow.