My Hydration Plan for Distance Running

This is the hydration plan I hope to follow for my runs more than 2 hours or more than 20km.


My Needs:

• I hit the wall quick so I need a steady intake of carbs
• I sweat a lot so I cramp so I lose my electrolytes (Salt, Sodium and Potassium) quickI feel that

due to my seating I need to give priority to my electrolytes intake over my carb needs, as if I stay hydrated I would have more base energy anyway.


My Choices:



Major difference is that Powerade has around half the Sodium but more carbs. i.e Powerade is for people on a low sodium diet or if you dont dyhydrate too fast.


My Pick:
Gatorade
I will drink Gatorade as it provides me with more electrolytes and also a good amount of carbs, hopefully this will keep me better hydrated and as a result I won’t lost my energy too quick.


My Intake:
(Assuming 1 bottle is 600ml)

Pre Run:

• 2 hours before your run = 2/3 of a bottle
• 10 mins before the start of the run = 1/3 of a bottle

During Run:

• Half a bottle for the first hour drinking every 30 mins, then
• 1 bottle per hour drinking every 15 mins

After Run:

• 2-3 bottle based on my weight loss

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How I worked this out - Based on the Gatorade site
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Pre Run:

Drink 2 Cup (235ml), 2 hours before your run = 470ml 2 hours before your run = 2/3 of a bottle

Drink 1 Cup (235ml), 10 mins before the start of the run = 235ml
10 mins before the start of the run = 1/3 of a bottle

During Run:

Drink 150 – 300 ml every 15 mins BUT most importantly drink to replace sweat. Never over hydrate as this can lead to the dangerous condition 'hyponatremia' . If I drink 150ml every 15 mins Half a bottle for the first hour then drinking every 30 mins 1 bottle per hour drinking every 15 mins

After Run: Drink 600ml per 0.5KG of weight loss, I lost about 2 kg on a 2 hour run so 2400ml 2-3 bottle based on my weight loss

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I'll keep updating this based on trial and error.. :)