Nutrition Guide - Hydration

Outside of racing and when in a big training block keeping your body well hydrated is a key to recovery and to stay healthy. By adding flavour and electrolytes to water, you trigger the body's natural reaction to drink more by up to 90%.

Our Nutrition Calculator can also help you work out how many electrolytes you will need for a session.

Stay hydrated

A high percentage of the population is either chronically dehydrated, or do not meet the necessary recommendations for a daily consumption of water. 

A great way to keep the body hydrated is to rehydrate using a product aimed at vitamin, mineral or electrolyte replacement instead of carbohydrate based energy drinks.

Vitamins and Protect drinks are designed to provide the body with vitamins and minerals that most of us don’t get enough of, plus the optimal balance of electrolytes for everyday activity

If you are using your hydration as a base fuel or for pre-run loading, there are a great variety of energy drink with 40g up to 80g of carbohydrate per serving, plus electrolytes. 

Hydration Before, During, and After Exercise

Before Exercise

Pre-exercise hydration helps ensure your body starts on the right foot, particularly if you train early in the day or after a long period without fluids (e.g., overnight).

• Aim to consume 500–750ml of water or an electrolyte drink 2–3 hours before exercise to allow for absorption.
• For sessions longer than 60 minutes, add electrolytes to your pre-exercise drink to top up sodium levels and support endurance.

During Exercise

Hydration during exercise maintains performance, especially in endurance or high-intensity sessions. Dehydration of even 2% of body weight can significantly impact performance.

• For short workouts (<1 hour), water is usually sufficient.
• For sessions lasting over an hour, use electrolyte drinks to replace lost sodium and prevent cramping.
• In high-intensity or hot conditions, aim to drink 400–800ml of fluid per hour.

After Exercise

Post-exercise hydration is crucial for recovery, especially if you’ve lost a significant amount of sweat.

• Rehydrate with fluids containing electrolytes to replace sodium, which helps the body retain water and recover effectively.
• If you’re also replenishing carbohydrates post-workout, consider a hydration product with added carbs or pair your drink with a recovery snack.

Hydrating in Winter

Hydration is just as important in winter as it is in summer, but it’s often overlooked.

• Cold Air and Dehydration: In winter, cold air increases water loss through breath, which can lead to dehydration without you realising it.
• Reduced Thirst: The body’s thirst response is diminished in colder conditions, meaning you may not feel thirsty even when dehydrated.
• Indoor Heating: Spending time in heated indoor environments can also lead to dehydration, as it dries the air and increases water loss from the skin.

To stay hydrated in winter:

• Sip water or electrolyte drinks regularly throughout the day, even if you don’t feel thirsty.
• Certain electrolyte drinks can be consumed hot, making for a comfortable way to keep fluid intake up.

Need Assistance?

If you are still not sure what products you should use, why not send us a message using our 'Ask the Team' service and we will respond to your request within 24 hours.

Whether you’re preparing for a marathon, staying hydrated during a long training session, or looking for everyday hydration solutions, our team is here to help!