A simple hydration routine for long runs

Hydration advice can get complicated fast. For most long runs, three habits do most of the work. Your needs depend on your body, the heat and your pace, so treat this as a starting point and adjust to how you feel. If you have a medical condition, check with your doctor first.

1. Start topped up

Drink a normal glass of water with breakfast and another in the hour before you start. Arriving at the trailhead already thirsty means you spend the first hour catching up.

2. Sip on a schedule

Thirst lags behind what your body needs when you are working hard, especially on a climb. Take a few sips every 15 to 20 minutes instead of a lot at once. A bottle you can reach without stopping makes this easy: the Insulated Bottle holds 750 ml, keeps it cold for 24 hours, and the cap carries on one finger.

3. Replace salt, not only water

Sweat takes sodium with it, and on a long or hot run plain water alone can leave you flat. One stick of Electrolyte Mix in 500 ml of water adds 500 mg of sodium and 200 mg of potassium, with only 3 g of sugar. A pouch has 30 servings, and you can subscribe and save 15% so it arrives every month or every two months.

Work out your own number

The hydration calculator estimates how much fluid and sodium to plan for, from your weight, the temperature and how long you will be out. Use it before a big day, then refine it with how you feel on the run.

After you finish

Keep sipping for the next hour. If you train again the next morning, a shake of Recovery Protein gives you 20 g of protein and 15 g of carbs in the half hour after you stop.