The Guide to Hydration for Runners and Active Lifestyles
Posted
Updated September 29, 2025
Posted
Updated September 29, 2025
Hydration for runners and athletes goes beyond water. Learn how electrolytes, hydration packs, and smart strategies boost energy, recovery, and performance.
Whether you’re training for a marathon or squeezing in a morning jog, staying hydrated is one of the most important—yet often overlooked—components of performance. Water alone isn’t enough when you’re sweating buckets. That’s where the right strategy, tools, and supplements come in.
If you’re wondering how to fuel your workouts and recovery more effectively, this guide is your go-to resource for everything hydration.
When you sweat, your body loses more than water—it loses vital minerals like sodium, potassium, magnesium, and chloride. These are known as electrolytes, and they help:
Regulate nerve and muscle function
Maintain fluid balance
Prevent cramps and fatigue
Support energy production
Even a 2% drop in hydration can lead to a noticeable decrease in endurance and focus.
1. Water + Electrolytes = Hydration Power Combo
Hydration for runners goes beyond guzzling plain water. Electrolytes for runners help replenish what’s lost during long runs, intense gym sessions, or outdoor adventures. Whether it’s hydration tablets, hydration powders, or sports drinks, the goal is to replace lost minerals and maintain performance.
The best hydration powders are clean, low in sugar, and packed with a balanced blend of electrolytes—like Organika’s Electrolytes Extra Strength, which supports rehydration and recovery without added junk.
Carrying water during a run or hike can be a challenge—unless you have the right gear. That’s where hydration packs and hydration bags for running come in. These wearable water systems allow for hands-free drinking, essential for longer distances and trail runs.
Running hydration packs are lightweight, snug, and often include pouches for hydration salt tablets, gels, and keys. Whether you’re hitting pavement or trail, they’re a game-changer for staying hydrated without breaking your stride.
Hydration isn’t one-size-fits-all. Factors like intensity, duration, weather, and individual sweat rate all come into play. Use this as a starting point:
Before a run: 500–750 mL of water or an electrolyte drink 1–2 hours before
During: Sip 100–200 mL every 15–20 minutes (especially on runs over 45 minutes)
After: Rehydrate with water and electrolytes based on your sweat loss
Watch for signs of imbalance:
Muscle cramps
Dizziness or light-headedness
Maux de tête
Fatigue despite rest
Nausea after exercise
Pre-mix hydration powder before your workout
Use a hydration pack for runs over 45 minutes
Keep hydration tablets in your running belt
Pair electrolytes with snacks like bananas or energy chews
Rehydrate immediately post-workout
Looking for the best hydration powder to support your active lifestyle? Try Organika Electrolytes Extra Strength. It contains:
Clean, balanced electrolytes
No artificial sweeteners or fillers
Great taste (available in Fruit Punch, Lemon Lime, and Unflavoured)
Easy mixability
Studies on hydration for runners reveal that many athletes struggle with proper fluid management. Runners often underestimate fluid loss, replacing only 30% of sweat loss (Passe et al., 2007). Research also shows that slower marathon runners plan to drink more frequently than faster ones, but even then, dehydration-related performance drops are common (Namineni et al., 2021).
Most runners are aware of exercise-associated hyponatremia (EAH), but few know the symptoms or how to prevent it. According to Cheuvront & Kenefick (2022), runners who train for more than 60 minutes need higher daily fluid intake to maintain performance and safety. Even with access to sports drinks, many runners still face dehydration-related performance issues (O’Neal et al., 2011).
These findings highlight the need for personalized, well-planned hydration routines—especially when performance matters.
Passe, D.H., Horn, M., Murray, B., et al. (2007). Voluntary dehydration in runners: Lack of awareness and inadequate rehydration during exercise.
Namineni, S., et al. (2021). Hydration strategies among marathon runners and risk of hyponatremia.
Cheuvront, S.N., & Kenefick, R.W. (2022). Hydration and endurance performance: Current knowledge and research gaps.
O'Neal, E.K., et al. (2011). Effect of hydration status on thermoregulation and performance in distance runners.
Hydration for runners and athletes goes beyond water. Learn how electrolytes, hydration packs, and smart strategies boost energy, recovery, and performance.
Hydration for runners and athletes goes beyond water. Learn how electrolytes, hydration packs, and smart strategies boost energy, recovery, and performance.
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Vous avez peut-être entendu parler des électrolytes dans les boissons pour sportifs, et vous connaissez même certaines des options naturelles disponibles. Mais que font réellement les électrolytes et que devez-vous rechercher dans une boisson électrolytique ou un complément d'électrolytes ? Que font les électrolytes ? Les électrolytes sont un groupe de minéraux - dont le magnésium, le sodium et le potassium - qui aident à conduire l'électricité dans le corps. Ils sont essentiels à la quasi-totalité des activités de l'organisme : contraction musculaire (comme le cœur), régulation du pH, hydratation et contrôle du fonctionnement du système nerveux. Pourquoi les électrolytes sont-ils importants ? Les électrolytes sont essentiels à notre survie, mais nous pouvons facilement en perdre par l'urine et la sueur. La surconsommation de boissons diurétiques telles que le café, l'alcool et les thés caféinés peut également réduire nos niveaux d'électrolytes dans le corps. Cela devient particulièrement problématique lorsque nous sommes malades, car nous perdons également des électrolytes lorsque nous vomissons ou avons la diarrhée. Symptômes d'un faible taux d'électrolytes Il est plus courant d'observer des symptômes extrêmes de faibles niveaux d'électrolytes chez les athlètes ou les personnes suivant un régime cétogène (indice : la grippe cétonique peut être mieux gérée par une supplémentation en électrolytes). Cependant, il existe des symptômes communs que beaucoup d'entre nous ressentent et qui peuvent indiquer une déshydratation ou de faibles niveaux d'électrolytes, notamment : Fatigue Maux de tête Vertiges Nausées (avec ou sans vomissements) Tremblements Sécheresse de la bouche et de la peau Faiblesse musculaire Articulations raides et douloureuses Les symptômes plus graves d'une carence en électrolytes sont les suivants : Changement de l'état mental, comme la confusion, le délire, la léthargie, les hallucinations. Faible élasticité de la peau Rythme cardiaque rapide Yeux enfoncés Si vous ressentez ces symptômes, veuillez consulter immédiatement un médecin. Quand prendre des électrolytes En général, les électrolytes peuvent vous aider à atteindre vos objectifs quotidiens en matière d'hydratation, en particulier lors des journées chargées où il est difficile de se souvenir de boire de l'eau. Vous pouvez sauter la troisième tasse de café et prendre des électrolytes - vous pourriez même trouver cela plus énergisant ! Voici d'autres moments où vous pouvez envisager de prendre des électrolytes : Lorsque vous avez été dans la chaleur pendant une période prolongée (pensez aux aventures estivales !). Si vous avez bu un peu trop d'alcool un soir. Si vous faites des exercices de haute intensité Si vous suivez un régime cétogène ou pauvre en glucides, ou si vous pratiquez régulièrement le jeûne. Si vous avez la grippe ou une forte diarrhée Si vous ressentez une fatigue musculaire plus importante que d'habitude sans que votre consommation d'eau quotidienne ait changé. Comment reconstituer les électrolytes Commencez par l'alimentation. De nombreux légumes et fruits peuvent vous apporter du magnésium et du potassium, ainsi que du sel marin pour favoriser la production de sodium. Mais pour beaucoup de gens, ce n'est pas suffisant. Un complément avec un mélange d'électrolytes, comme Electrolytes + Enhanced Collagen™, peut vous apporter ces minéraux essentiels. Quelle est la meilleure boisson électrolytique ? Pendant des années, nous nous sommes tournés vers les boissons électrolytiques bourrées de sucre - quelqu'un d'autre se souvient de l'époque où l'on choisissait sa boisson sportive sucrée de sa couleur préférée pour le tournoi de football ? Cependant, voici quelques conseils pour vous assurer de choisir le meilleur électrolyte pour vos objectifs de santé : Assurez-vous qu'il est sans sucre Si le glucose est important pour de nombreux athlètes professionnels, la plupart des personnes qui pratiquent le fitness peuvent se contenter de consommer des glucides provenant de sources alimentaires complètes avant et après l'entraînement. Recherchez une teneur en sodium plus élevée Beaucoup de gens ont peur du sodium, car on leur a dit qu'il pouvait entraîner des problèmes cardiovasculaires. Cependant, des études montrent qu'une faible consommation de sodium peut avoir le même effet. La poudre Electrolytes + Enhanced Collagen™ contient 440 mg de sodium par portion, ce qui est connu pour soutenir les muscles endoloris. Comme mentionné précédemment, cela est particulièrement important pour ceux qui suivent un régime pauvre en glucides ou cétogène, qu'ils fassent régulièrement de l'exercice ou non. Vérifiez la teneur en magnésium Il est toujours utile d'avoir du magnésium dans un mélange d'électrolytes pour faciliter la récupération après l'entraînement. Le citrate de magnésium peut être idéal, surtout si vous souffrez de crampes musculaires. Electrolytes + Enhanced Collagen™ en poudre contient 60 mg de magnésium par portion. Pas de colorants ni de conservateurs ajoutés Recherchez des colorants naturels, notamment ceux qui ajoutent à la valeur nutritionnelle du produit, comme la poudre de betterave rouge ! Aujourd'hui, les boissons électrolytiques sont plus savantes que jamais, elles ne se contentent pas de répondre à vos besoins en minéraux, mais adoptent une approche globale du corps. Electrolytes + Enhanced Collagen™ combine des nutriments comme la vitamine C, qui est excellente pour soutenir la réparation des tissus, ainsi que 5 g de collagène hydrolysé d'origine végétale par portion pour un soutien supplémentaire des articulations. De plus, vous bénéficiez de tous ces avantages, sans les ingrédients moins idéaux comme le sucre, les conservateurs et les colorants artificiels.
read moreWhen you think of hydration, water is often top of mind. But water alone may not be enough—especially if you’re active, exercise regularly, or even just sleep hot! That’s where electrolytes come into play. Essential minerals like sodium, potassium, magnesium, and calcium are key for maintaining fluid balance, especially when we sweat. The Role of Electrolytes in Hydration Electrolytes ensure that water is efficiently absorbed into your cells, which is crucial for maintaining proper hydration. Daily activities, exercise, and even just breathing cause us to lose both fluids and electrolytes, leading to potential dehydration if not properly replenished. Research has shown that significant sweat losses during exercise can create fluid and electrolyte deficits, impacting performance and recovery if not adequately replaced (Shirreffs & Maughan, 2000; Maughan & Shirreffs, 1997). Fluid Loss During Sleep Overnight, we naturally lose fluids and electrolytes due to regular respiration. If you’re a hot sleeper, experience night sweats, or have conditions like obstructive sleep apnea, this fluid loss can increase significantly. Additionally, if you exercise close to bedtime without rehydrating or consume alcohol before bed, dehydration can worsen by morning. Replenishing fluids and electrolytes first thing in the morning can help reset hydration levels and support overall well-being. Caffeine-free electrolytes are a great coice any time of day, and Organika offers a variety of flavours to choose from – all of which are sugar-free. Sodium and Hydration: Key for Fluid Retention Sodium is particularly important for effective rehydration. Research indicates that rehydration drinks containing moderate to high levels of sodium (at least 50 mmol/L) are essential for promoting fluid retention and replacing lost electrolytes (Maughan & Shirreffs, 1997; Sharp, 2006). Sodium also reduces urinary water loss, enabling the body to recover fluid balance more quickly after activity. Moreover, athletes in hot conditions may need to consume 4-10 liters of water and 3500-7000 mg of sodium daily for adequate hydration (Shirreffs & Sawka, 2011). Organika offers a wide range of electrolytes with sodium content ranging from 30 mg to 1000 mg, so you can choose the option that best suits your needs. We also have unflavoured electrolytes available. Practical Hydration Tips Hydrating with electrolyte-containing beverages can be especially beneficial when you can’t eat right after intense exercise, close to bedtime, or in the morning to offset overnight fluid loss. Making hydration a priority can keep you feeling your best, whether you’re at work, working out, or simply getting ready for a new day. In our next post, we’ll explore each electrolyte’s role in the body and how it supports optimal hydration. Stay tuned! References https://www.semanticscholar.org/paper/Acute-and-chronic-effects-of-hydration-status-on-El-Sharkawy-Sahota/64e8276d9bf968cea103521a70d44703f8a85130 https://www.semanticscholar.org/paper/Effects-of-an-Electrolyte-Additive-on-Hydration-and-Cuddy-Ham/96b2b927e827369c486bc5644593d296cc0b00eb https://www.semanticscholar.org/paper/Recovery-from-prolonged-exercise%3A-restoration-of-Maughan-Shirreffs/c0a6ed25d0c7e2c80fa87ee9c4967355291409f1
read moreFind out more about the minerals that your body needs on a daily basis. You need electrolytes daily. But what are they? Electrolytes are minerals (like sodium, potassium, chloride, calcium and magnesium) that conduct an electrical charge when mixed with water. These electrolytes are essential to the body, and because they conduct an electrical charge are also referred to as salts. Yes, your body needs salt for several reasons. Role of electrolytes in your body The basic function of electrolytes is to regulate the flow of fluid and salts inside and outside of your cells. This is key to ensure you are well hydrated. Water alone doesn’t contain nutrients, so you may be deficient in helping your body send key signals and impulses if you're not providing your body with key essential minerals. Electrolytes: help regulate a variety of your body’s most essential functions, including sending signals throughout your body’s nervous system help maintain a balanced pH and temperature so that your cells and organs are functioning optimally support the digestive system through opening and closing of channels that need an ionic balance help your muscles contract and avoid cramping during activity control the constant impulses in your body to keep your heart beating, lungs breathing and brain functioning optimally supports your immunity and return to health after being ill You cannot have hydration without electrolytes Hydration = Water + Electrolytes When you sweat, urinate, or experience diarrhea, you lose electrolytes along with fluid, which can lead to dehydration and other health problems. Therefore, you're losing electrolytes daily and should replace them daily. While water is essential for staying hydrated, it does not contain significant amounts of electrolytes. Therefore, if you engage in intense physical activity or live in a hot and humid climate, simply drinking water may not be enough to replenish the electrolytes you lose through sweat. Without a balance of electrolytes and water, you can find yourself dehydrated. How to choose the right electrolytes... Electrolyte-rich beverages, such as sports drinks or coconut water, can provide the necessary minerals to help restore your electrolyte balance and prevent dehydration. However, it's important to be mindful of the added sugars and calories in some sports drinks and to choose lower-sugar options. Or you can make your own electrolyte drink using natural ingredients like fruit juice, honey, and salt. Organika's Electrolytes powder provide the essential minerals you need to replenish your body daily, without caffeine and without any sugar. What's even better is that this formula is gentle for everyday use. Want more from your electrolytes? Electrolytes Defence - Essential electrolytes coupled with immune boosting ingredients: zinc, elderberry and echinacea Electrolytes + Enhanced Collagen - Essential electrolytes coupled with Canada’s #1 Collagen Powder† for stronger joints, healthier hair, skin, and nails In summary, while water is essential for hydration, electrolytes are important for maintaining fluid balance and supporting various bodily functions.
read moreFollow @organikahealth for your daily dose of feel-good. #LiveOrganikally