There’s no two ways about it—running is a sport that makes you sweat.

And when you sweat, you lose fluids and electrolytes that are in need of replacement, especially when you’re running longer distances. To satisfy these needs, there are many products on the market and a lot written about what works best. A good rule of thumb to remember is this: If you feel thirsty, you should drink. General best practice is to drink an electrolyte replacement drink on runs rather than drinking water only and to not overhydrate, which can be as bad as dehydrating. This is due to a condition called hyponatremia, which has received a lot of attention over the years (see more info below). The key is to be informed, listen to your body and ask questions. As always, it’s best to consult with your physician on any hydration concerns you may have that may be specific to you.

Expert Advice