Importance of Water/ Electrolyte Intake - Before, During & After the run

Hinal Gala

Hydration plays a crucial role in a runner’s performance, endurance, and recovery, making water and electrolyte intake essential before, during, and after a run. Before running, it’s important to start with adequate hydration to ensure optimal fluid balance in the body. Drinking water or an electrolyte-rich beverage about an hour before running helps prevent dehydration and prepares muscles for exertion. Electrolytes like sodium, potassium, and magnesium support nerve function and muscle contractions, reducing the risk of cramps. Consuming water along with a balanced meal ensures that the body has enough nutrients to sustain energy levels throughout the run.

During the run, maintaining hydration is necessary, especially for longer distances or intense workouts. Sweating leads to fluid and electrolyte loss, which can result in fatigue and decreased performance. Sipping water at regular intervals helps regulate body temperature and prevent overheating. In cases of extended runs, incorporating electrolyte drinks can replenish lost minerals and improve endurance. After finishing a run, rehydration becomes even more important for muscle recovery and energy restoration. Drinking water with added electrolytes helps replace fluids lost through sweat, reduces soreness, and prevents dehydration-related headaches. Proper hydration ensures that a runner stays energized, reduces injury risks, and maintains peak performance in the long term.

Hinal Gala

Nutritionist - Food Dactar

Sports Nutritionist