Electrolytes and also the Best Drinks and foods for Hydration

 

The Best DIY Electrolyte Drink Recipe

Video taken from the channel: Yuri Elkaim


 

Hydrate WITHOUT water this summer

Video taken from the channel: Methodist Health System


 

RUNNING HYDRATION: WATER TO ELECTROLYTE (SODIUM) BALANCE: Drink Mix and Diet Nutrition Tips!

Video taken from the channel: Vo2maxProductions


 

Top 7 Hydrating Foods | Ancient Nutrition

Video taken from the channel: Ancient Nutrition


 

Arkansas Heart Hospital: D.I.Y electrolyte drink

Video taken from the channel: KARK 4 News


 

DIY Electrolyte Drink

Video taken from the channel: Arkansas Heart Hospital


 

The BEST Electrolyte Drinks For Runners | Optimize Your Hydration

Video taken from the channel: The Running Channel


 

Hydrate WITHOUT water this summer

Video taken from the channel: Methodist Health System


 

Top 10 Foods High In Electrolytes

Video taken from the channel: World Top Best


 

RUNNING HYDRATION: WATER TO ELECTROLYTE (SODIUM) BALANCE: Drink Mix and Diet Nutrition Tips!

Video taken from the channel: Vo2maxProductions


 

Top 7 Hydrating Foods | Ancient Nutrition

Video taken from the channel: Ancient Nutrition


 

Arkansas Heart Hospital: D.I.Y electrolyte drink

Video taken from the channel: KARK 4 News


 

DIY Electrolyte Drink

Video taken from the channel: Arkansas Heart Hospital


 

The BEST Electrolyte Drinks For Runners | Optimize Your Hydration

Video taken from the channel: The Running Channel


When it comes to choosing which to eat for hydration purposes, Lardner divulges that cucumbers, celery, lettuce, melons and berries have the highest water content. However, those aren’t your only options. Electrolytes are found in all kinds of foods, including fruits and vegetables, such as broccoli, kale, avocados, and bananas.

Some foods that are good sources of electrolytes: vegetables and fruits like spinach, kale, avocados, broccoli, potatoes, strawberries, watermelon, oranges, bananas, tomatoes, raisins, and olives. When you’re thirsty and in need of a drink, which beverages are best at keeping you hydrated? Find out. coconut water, which contains potassium, magnesium, sodium, and calcium and is naturally low in sugar. soy milk, which contains magnesium and.

These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise. Energy drinks are different from sports drinks. Energy drinks generally aren’t formulated to replace electrolytes. Energy drinks also usually contain large amounts of caffeine or other stimulants, sugar, and other additives.

Chloride. Found in salt and many vegetables, chloride is responsible for maintaining a healthy balance of bodily fluids, giving it a major influence over your hydration (2). Like sports drinks, chocolate milk contains electrolytes, and its carb and protein balance help to repair muscle tears and replenish glycogen stores, too. In addition, chocolate milk seems to boost performance. However, consider the calories and carbs: 8 ounces of low-fat chocolate milk will set you back about 160 calories and 26 grams of carb.

For most of us, drinking plenty of fluids and eating foods with high water content is a great way to keep our bodies properly hydrated in warmer weather. Most adults need about 64 ounces of fluid every day, but that amount increases with heat and humidity and can change based on various medications and health conditions. Many foods, especially produce, are rich in electrolytes. “Fruits and vegetables provide hydration and also lots of electrolyte minerals — especially the “watery” ones,” says Auslander Moreno.

Examples of the best electrolyte-containing foods includ.

List of related literature:

Though plain water is effective for rehydration, athletes should consider a sport drink or consume their water with foods that contain electrolytes such as sodium and chloride to replace electrolyte losses (Dunford 2006).

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

To help maintain electrolyte balance, it is recommended that you drink about 64 ounces of water daily and eat foods that contain potassium, magnesium, calcium, and sodium.

“Nutrition Facts: The Truth About Food” by Karen Frazier
from Nutrition Facts: The Truth About Food
by Karen Frazier
Callisto Media Incorporated, 2015

Body Electrolytes The minerals that make up the body’s electrolytes are calcium, phosphorus, sodium, magnesium, chloride, and potassium.

“Caring for Older Adults Holistically” by Tamara R Dahlkemper
from Caring for Older Adults Holistically
by Tamara R Dahlkemper
F.A. Davis Company, 2019

In fact, it’s crucial to maintain a proper balance between water and electrolyte intake—this balance plays an important role in muscle, digestive, and other bodily systems.* Electrolytes include water­soluble ions such as sodium, potassium, calcium, magnesium, and chloride.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

Sodium stimulates glucose absorption in the small intestine; therefore, an electrolyte-containing solution with sodium at a concentration similar to or greater than that of sweat restores water balance more quickly and maintains positive water and plasma volumes longer than drinks without sodium.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Drinking only water all day will keep you hydrated but can imbalance your minerals; adding electrolytes helps.

“Presentation Patterns: Techniques for Crafting Better Presentations” by Neal Ford, Matthew McCullough, Nathaniel Schutta
from Presentation Patterns: Techniques for Crafting Better Presentations
by Neal Ford, Matthew McCullough, Nathaniel Schutta
Pearson Education, 2012

The consumption of sports drinks (SDs), like Gatorade, is perhaps the easiest way to replace electrolytes at a working incident, although electrolytes can be found in many nutritional foods (especially green vegetables).

“Fire Department Incident Safety Officer” by Dodson
from Fire Department Incident Safety Officer
by Dodson
Jones & Bartlett Learning, 2015

If you are physically active or working under hot weather conditions, replace lost electrolytes with electrolyte drinks like Alacer EMERGEN-C, or supplements, like Bragg’s LIQUID AMINOS in water.

“Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit” by Linda Page
from Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit
by Linda Page
Healthy Healing Publications, 1998

When long periods of work in the heat make it necessary to replace electrolytes, use commercially available carbohydrate—electrolyte beverages or add a quarter teaspoon of salt to each quart (L) of water.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Because sodium and chloride are the main electrolytes lost in sweat, rehydration without replacement of these electrolytes will eventually lead to dilution of their concentrations in the body.1 One way to prevent hyponatremia is to have athletes ingest sports drinks containing electrolytes, particularly sodium.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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118 comments

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  • I don’t use purchased sport drinks or electrolytes of any kind. I use powered drink mix (Kool Aid in the US), sugar, Lite salt (50/50 Na/K), and lime (or lemon) juice. It costs about $1 for almost 4 liters and contains just under 100 calories per serving, which you can adjust sweetness yourself. My long time favorite is a Cherry lime mix.

  • I have cut caffeine out,mostly,and my running has been more solid,and running faster,caffeine puts the heart rate up,just don’t understand why this would help

  • It breaks my heart that running is so environmentally unfriendly:/ I’m glad to see some companies are going in the right direction though and thankful that you mentioned the recycling that Veloforte does. One step at a time (get it?!!)

  • I mostly drink water with a bit of salt and I put pure sugar for carbs into the bottle it’s the cheapest and I works for me��‍♂️��

  • Thank you for this video. It would be interesting to compare the actual contents of the different drinks, even if you just gave a link to a spreadsheet that listed the drink and the amount of minerals, etc. for each.

  • Yesterday 5:45am I started long run before breakfast and night earlier I had large dinner high in sodium. I just had 750ml water before my run to get out of thrist, no breakfast. Packed two small gels to my shorts and grabbed 500ml water to my hand. I didn’t check temperature before wearing shorts and t-shirt but later I realized it was only +6C° or 43F° and originally thought taking gel with little water (166ml) after 1hr and 2hr then finishing at 2hr40min I felt water being even too much and finished last third of water at 2hr25min and extended my long run session to 3hr with negative split. I’m old and slow rookie runner as moved only 31,2km in three hours but I feel it’s possible to drink too much mostly in cold weather and I guess that’s way more severe condition compared to dehydration.

  • I heard someone talk about drinking a cup of broth before a run and I tried it. It really makes a huge difference over the electrolyte drinks. Part of it is that the broth can be anywhere from 500 to 1000 g of sodium per cup. It does need to be warmed up before the run. I find that you dont need as many gels during the run after the broth.

  • Love the video! I ran an ultra marathon last weekend and wish I did a little more research on electrolytes beforehand. I was drinking a lot of gatorade but then I moved into using some NUUN tablets. They worked great! I absolutely loved them and felt a lot better after drinking them!

  • Omg we know what they are just answer the question. Its not just you but every video I’ve tried to watch to find a good sub for Gatorade.

  • I am doing a water fast and need a homemade electrolyte drink. I am a keto person too so I can’t use the sugar / carbs. can you suggest something else? thanks alot!

  • I’m a big fan and user of the SIS gels, simply due to the consistency ie thickness. They are very easy to take on during a run without the need for water. I now use the SIS electrolytes as well, and generally dissolve a couple in my water vest to take on long runs.

  • Perfect timing! Just run out of my sis go electrolyte and its brilliant but gives me stomach cramps so want to try something else.

  • It breaks my heart that running is so environmentally unfriendly:/ I’m glad to see some companies are going in the right direction though and thankful that you mentioned the recycling that Veloforte does. One step at a time (get it?!!)

  • High 5 Zero has been my go to. I like the minimal flavoured water taste over the stronger tasting ones, that can make me queasy during or straight after a run. As a “sweater” I can have a couple and not worry about wasting calorie intake too.

  • Completely changed everything I do regarding running this year…. and I have concluded that all these products are an absolute waist of time bar mentally… all year I’ve had nothing but water and if its been warm I have taken a little bag of salt….to dip my finger in…. complete waist of money….. done loads of different days as well…including doing 4 ultra distance training runs in the fells….

  • Strongly advice ppl to drink pickle juice, or simply eat pickles during the long efforts, will replenish electrolytes, and esp will stop cramping instantly, instant fix ✌️

  • I’m not able to drink nothing but water. This video explains why I’ve had the upset stomach. I try to eat salted foods at aid stations. Drink coke During the summer I crave Gatorade. I can’t run & drink it. Thanks ���� for this video

  • The Running Channel, as a woman I find it very difficult to schedule my runs around periods! Do you guys already have a video about that? If not I think it would be really helpful because most running schedules are never scheduled around woman’s periods, and it is essential to get some advice from other female runners like Anna or Katie!

  • I use Ultima. It’s vegan, gluten free, and keto. It uses natural flavors. It does not bother my tummy at all. The blue raspberry is my favorite.

  • Great video �� very informative. I weighed myself before and after a run a few days ago. I live in Houston TX. Ran a 6 mile tempo workout and I lost 2 lbs of sweat and I had not urinated. And I still wasn’t thirsty. Crazy. I drank a recovery drink and water anyway because I lost all that fluid through sweat. Electrolyte balance is hard to achieve. It’s hard for me to drink and run. Sloushy belly. Need to practice.

  • Mango SOS is my current fave ��, I ended up buying a tub. Also, mango SOS mixed with lemon & lime Nuun is well yummy. I also like GU orange. Powerbar 5 electrolytes are top draw too. I’m not a fan of SiS nutrition they taste very chemically.

  • Nice demonstration. I don’t know if I will be able to find them in my area but I have noted a couple of interesting ones to try. Thanks Running Channel!

  • I’m a big fan and user of the SIS gels, simply due to the consistency ie thickness. They are very easy to take on during a run without the need for water. I now use the SIS electrolytes as well, and generally dissolve a couple in my water vest to take on long runs.

  • Hi Running channel and Anna. Good round up of all the Electrolytes available. The Precision hydration information was incorrect. The 1500 has 750mg Sodium/500ml, 1000 has 500 mg/500ml sodium, 500 has 250mg/l Sodium. Sweat salts caps are 250mg per cap. I do the Sydney advanced sweat tests and sell the product. Precision hydration is one of the strongest on the market. Just thought I’d clarify.

  • Could you link the study you referenced Sage? Electrolyte and hydration balance has always been a bit of a challenge for me. I appreciate the video. Thanks for sharing your knowledge and experience with us.

  • I had the cola flavoured SIS tablets and I thought they were disgusting but I get cravings for them all the time. Must be the caffeine ��‍♂️

  • Love the video! I ran an ultra marathon last weekend and wish I did a little more research on electrolytes beforehand. I was drinking a lot of gatorade but then I moved into using some NUUN tablets. They worked great! I absolutely loved them and felt a lot better after drinking them!

  • Hi there, loving the videos on your channel through watching these you’ve convinced me to go run a marathon….and then try an ultra! In future taste test videos, as someone who is held and tested against banned substances, it would be a really helpful addition to know which products are specifically tested under informed sport (e.g. SIS) to help understand the products a little better:)

  • Strongly advice ppl to drink pickle juice, or simply eat pickles during the long efforts, will replenish electrolytes, and esp will stop cramping instantly, instant fix ✌️

  • Thank you for this video. It would be interesting to compare the actual contents of the different drinks, even if you just gave a link to a spreadsheet that listed the drink and the amount of minerals, etc. for each.

  • I’m not able to drink nothing but water. This video explains why I’ve had the upset stomach. I try to eat salted foods at aid stations. Drink coke During the summer I crave Gatorade. I can’t run & drink it. Thanks ���� for this video

  • I’ve used SIS before which did a great job for energy return when I’ve hit the wall during a race, but gave me really bad abdominal pain and post race issues.. I’ve tried other brands which just didn’t hit the spot for me. My current go to brand I’ve been using now for 2 years is High5 which their liquid based running gels, pre race tablets and powder mixers are superb. No stomach issues, taste like real fruits instead of that nasty manufactured taste you get with some, and I’ve found the energy return to be consistent throughout my runs with little fatigue or physical and mental crash post run. You just have to find the right one out there for your metabolic needs.

  • It’s a complete falsehood to say that electrolytes benefit athletic performance in any way. That’s called marketing. They benefit recovery. Secondly, the body prefers plain water. Really that means removing all the dissolved solids, including those from tap water.

  • Completely changed everything I do regarding running this year…. and I have concluded that all these products are an absolute waist of time bar mentally… all year I’ve had nothing but water and if its been warm I have taken a little bag of salt….to dip my finger in…. complete waist of money….. done loads of different days as well…including doing 4 ultra distance training runs in the fells….

  • Useful video. Didn’t realise you could consume electrolytes in tablet form. I have used Maurten’s 160 sachets in the past when I was marathon training and found this easier to consume but comes in on the pricey side.

  • I love the SiS gels, I find popping one of those after about 10km to be a massive help, really gets the focus levels back up again.

  • Hi Running channel and Anna. Good round up of all the Electrolytes available. The Precision hydration information was incorrect. The 1500 has 750mg Sodium/500ml, 1000 has 500 mg/500ml sodium, 500 has 250mg/l Sodium. Sweat salts caps are 250mg per cap. I do the Sydney advanced sweat tests and sell the product. Precision hydration is one of the strongest on the market. Just thought I’d clarify.

  • I heard someone talk about drinking a cup of broth before a run and I tried it. It really makes a huge difference over the electrolyte drinks. Part of it is that the broth can be anywhere from 500 to 1000 g of sodium per cup. It does need to be warmed up before the run. I find that you dont need as many gels during the run after the broth.

  • SOS are great but expensive. They are the same as a medical grade saline drip. Also great if you have a hangover apparently.

    Currently using High 5 Zero Orange/ Cherry flavour. High 5 keep having 40% off weeks ��

  • You didn’t mention potassium though, and that is what body armor has more of in its drink. It still has some sodium, but to me that is actually better than a high sodium drink because potassium is much harder to get through your diet.

  • What a load of crap! There is NO nutritional value to pasteurized OJ-none! And what’s more it is pure sugar! Mix in some table salt( as there was no mention of using good quality salt) and your no better off than drinking high fructose corn syrup sweetened gator-Aid or power-Aid! WHO strikes again!

  • SiS and NuuN are my usual, the tablets are easier than messy powders, I’ve got some Velforte to try, I tried their gels, not bad but you dont get alot compared with others��

  • Another great video! Really useful info. I’ve been using the SIS powder one for the last couple of months and I see a huge difference in my energy levels during longer trail runs. I live in Greece and even though I run early morning, the temp often exceeds 25 degrees and can even be 30 degrees at 7am. I think it’s a must in the hot weather and especially if you’re a regular runner otherwise you just deplete your natural stores. This combined with good fueling and a healthy diet. Love the videos and the running channel!

  • Useful video. Didn’t realise you could consume electrolytes in tablet form. I have used Maurten’s 160 sachets in the past when I was marathon training and found this easier to consume but comes in on the pricey side.

  • Maurten are very good, very subtle taste so not overly sweet. I also like to pop a zero in my water on a long run. I like the changing position of your tea towel during that video ����

  • Question: do we need to replenish electrolytes whilst swimming? Is sweating the only way to lose electrolytes other than being sick?

  • Would love to know more about salt pills. When I’ve volunteered at ultras, it seems like people take them from the aid stations in desperation when they start to feel bad without really knowing if they’re going to help, but I don’t think I’ve seen anyone carefully integrate them into a fueling plan.

  • I looked at my Na levels and it looks like I am 141 mmol/ L. Almost on the high side of 145. These are recent levels so a good look at where I am. Thanks for the advice.

  • Hello Yuri, would this be good for a fire fighter, wearing fire fighter gear, the fire itself plus 40 degree of sun heat, what is your take on it

  • How does one approach training optimally for a race in 50+ weeks? All ‘base training’ programs seem to be 8-16weeks so should one cycle between ‘base training’ periods and race-specific periods or how should I approach it?

  • Anna you are absolutely wrong. Ginger is disgusting. ������
    Great video. Natural fruits don’t agree with me on ultras, so I normally stick with tsalt pills.
    It’s important to adjust the electrolytes quantity base on weather too.

  • Good topic. In the context of long distance racing such as ultras and triathlons, there have been no deaths reported from dehydration, but there have been several deaths from hyponatremia. Over hydration with plain water is a real problem; videos like this one are a good reminder to hydrate correctly

  • Yesterday 5:45am I started long run before breakfast and night earlier I had large dinner high in sodium. I just had 750ml water before my run to get out of thrist, no breakfast. Packed two small gels to my shorts and grabbed 500ml water to my hand. I didn’t check temperature before wearing shorts and t-shirt but later I realized it was only +6C° or 43F° and originally thought taking gel with little water (166ml) after 1hr and 2hr then finishing at 2hr40min I felt water being even too much and finished last third of water at 2hr25min and extended my long run session to 3hr with negative split. I’m old and slow rookie runner as moved only 31,2km in three hours but I feel it’s possible to drink too much mostly in cold weather and I guess that’s way more severe condition compared to dehydration.

  • It’s a complete falsehood to say that electrolytes benefit athletic performance in any way. That’s called marketing. They benefit recovery. Secondly, the body prefers plain water. Really that means removing all the dissolved solids, including those from tap water.

  • I always find talks on hydration helpful, but I find a lot of people fail to explain how ‘Osmosis’ works and how salt works in that process. It helps people to understand what causes the difference between too much or too little and how it directly affects us within the blood.

  • Great video. Your informative presentation of the products on the market is very helpful. I make my own using table salt, sugar and lemon juice it’s a bit of a hit and miss, sometimes great, sometimes disgusting, especially if you replace sugar with syrup,really yuk.

  • Couldn’t stomach a beer… what a horror ;_;
    To be honest I managed to get to that point doing only a xc triathlon (around 3 to 3,5 hrs exercise for my pace) when I abysmally botched my nutrition and fluid intake for the hot day. It’s suprisingly easy to do in the heat of the moment. (Pun intended)

  • Hi sgae great topic very interesting I have been running for 5 years now and I sweat so much it’s in real I live in the UK so not that hot hire average 14c I run all distances ultra too 5km and no matter how fast or slow I run be hard or easy I finish the run like someone has throne me in a river that’s after 4 miles. I am soaked form head too toe I drink all the time don’t have much salt tho. Just wondering if anyone out there can help or figure out you crashing on runs all the time could do so much better if I could control the rate long shot but be great any advice thanks form John camani

  • Good topic. In the context of long distance racing such as ultras and triathlons, there have been no deaths reported from dehydration, but there have been several deaths from hyponatremia. Over hydration with plain water is a real problem; videos like this one are a good reminder to hydrate correctly

  • This is why I like Sage… he’s informative. There are lots of ”running” channels that are totally useless and never teaches you anything. Sage and Ben Parkes’s channels are really informative and educating.

  • Tailwind and Nuun for me. Although I will try out some of these you have mentioned today. BTW. I like the ever-rearranging tea towels on your oven. What are you cooking at 11:00?

  • Could you link the study you referenced Sage? Electrolyte and hydration balance has always been a bit of a challenge for me. I appreciate the video. Thanks for sharing your knowledge and experience with us.

  • You didn’t mention potassium though, and that is what body armor has more of in its drink. It still has some sodium, but to me that is actually better than a high sodium drink because potassium is much harder to get through your diet.

  • Great video. Your informative presentation of the products on the market is very helpful. I make my own using table salt, sugar and lemon juice it’s a bit of a hit and miss, sometimes great, sometimes disgusting, especially if you replace sugar with syrup,really yuk.

  • Great video, but, i wonder… when will you go back to Western States, Sage? Would love to see your performance taking advantage of the lessons from 2016

  • Thanks for the video. I really needed electrolytes over the weekend with my 12 and 10 Mile hill runs where temp was 100 degrees Fahrenheit.

  • Hydration was one of my biggest fears going into my first ultra (Bandera 100k). I had a similar issue where I didn’t pee at all for the first half but was luckily able to correct for the 2nd half.

  • Thats bullshit about water temperature.. as long as it is lover than ur bodie temperature its fine.. and that is quite warm. As far as i know sun cant heat up ur drink that hot.. unles its in a black water bottle. Actualy ur bodie prefers warm intake rather than cold.. It just seam refreshing.. but effect is almoast the same only with cold u create some sort of shock to bodie. And from chemisty point of view i must say that most of the chemical reactions in our bodies happen alot faster and efficient when warmer.

  • I usually put a pinch or 2 of H salt in my water…the water might get warm….but it seems to assimilate easier.
    Now…if I can remember that sugar is My ice water….I will be much better off!

  • Failure to include Decathlon products is very disappointing. Go to a university and get independent scientific research on the correct ratios of salts needed. Most of the commercial products are garbage.

  • I had the cola flavoured SIS tablets and I thought they were disgusting but I get cravings for them all the time. Must be the caffeine ��‍♂️

  • Thanks for the info Yuri!
    just wanna point out the well known fact that too much salt is not good neither (a balance of +/electrolytes is necessary), and lesser known fact that sea salt have same amount of sodium as normal salt (tastes better though ^^)

  • Good video. I will definitely try this SOS Stuff. By the way, Snoop Dogg was also watching your video and he’s got a new single comes out: “Precision Hydration” 😉

  • anyone who reads this I just want to say that you are awesome for stepping outside and having the courage to run, most cant do what you do!❤️

  • Very Informative Video Thanks For This Delicious Content And India Is The Best ������������������������������������������������������������

  • I mostly drink water with a bit of salt and I put pure sugar for carbs into the bottle it’s the cheapest and I works for me��‍♂️��

  • Good video. I will definitely try this SOS Stuff. By the way, Snoop Dogg was also watching your video and he’s got a new single comes out: “Precision Hydration” 😉

  • This may seem like a stupid question, but I’m not a marathoner, only started doing 5km runs recently, but do long distance runners grab their food from their bag and eat the gels or small granola bars all while running? Or do they stop, get food or gel, and then continue running?

  • I use Ultima. It’s vegan, gluten free, and keto. It uses natural flavors. It does not bother my tummy at all. The blue raspberry is my favorite.

  • Thanks Sage. Very helpful.
    I’m often worried about the increase of sugar levels early in a long race. My gels with electrolytes often are high in sugar, and therefore wait until I’m at least 15-20km into a marathon.
    What are you thoughts on sugar levels and the poss negative effect this has on your fat burning energy?

  • Tailwind and Nuun for me. Although I will try out some of these you have mentioned today. BTW. I like the ever-rearranging tea towels on your oven. What are you cooking at 11:00?

  • Here in Florida, where it has been ungodly hot this summer, almost all of the runners I know swear by NUUN tablets. I have never been one to drink during runs (I didn’t drink at all during my first marathon -1974) but now I drink NUUN every 1.5 miles and it’s working for me. My son, who’s running about 70 miles per week right now hydrates with NUUN all day but doesn’t drink during his runs even his long runs which are 15-16 miles right now. You need to experiment and find what works for you.

  • Anna you are absolutely wrong. Ginger is disgusting. ������
    Great video. Natural fruits don’t agree with me on ultras, so I normally stick with tsalt pills.
    It’s important to adjust the electrolytes quantity base on weather too.

  • This may seem like a stupid question, but I’m not a marathoner, only started doing 5km runs recently, but do long distance runners grab their food from their bag and eat the gels or small granola bars all while running? Or do they stop, get food or gel, and then continue running?

  • I’m currently taking Bare Performance Nutritions G1M Sport. Good flavor and sits well in stomach during run. Doesn’t mix too well and leaves bits when left to sit. Great episode!

  • I switch between water and some electrolyte mix during my marathon training runs and ultra events in addition to some food/gels. But, I definitely need to focus on drinking more in hot weather. Thanks for the talk!

  • Perfect timing! Just run out of my sis go electrolyte and its brilliant but gives me stomach cramps so want to try something else.

  • I use Tailwind and the various Science In Sport products. With the SiS stuff it’s worth buying them in bulk from their website and know that they have regular sales offering 30%+ off the headline prices which can really help bring the cost per serving down. Also check their clearance section which can be as much as 70% off for stuff with shorter shelf life (it tells you how long on each product)

  • I always get disappointed when I encounter ignorance and stupidity to that extent. I’m not sure if the author of this video has alopecia or not but I personally do and 8 out of 10 people think I am shaving all my hair because I am a weirdo. Think before you commend, you might be in a similar situation one day.

  • I am a heavy, salty, sweater (TMI?) so this topic is a big deal for me. I have used Nuun and Powerade in the past. Found the Nuun worked ok for me for shorter long runs but the fizzys bothered me on longer runs (and really bothered me in the marathon). Powerade worked ok as well. Recently, I started using Tailwind and I might not use anything else. I swear I feel better the longer I run with it. Have only run up to 2 hours but I feel like I can refill my bottle and head back out like its nothing. I even stopped taking gels when I realized that I didn’t need it with the Tailwind.

  • I’m currently taking Bare Performance Nutritions G1M Sport. Good flavor and sits well in stomach during run. Doesn’t mix too well and leaves bits when left to sit. Great episode!

  • Very timely video, as I’m looking for some new ones to try. Would have loved to see the amounts of the minerals contained in each for comparison (or at least the sodium content of each), but great video nonetheless. Thank you!!

  • Great topic Sage. I deal with this every day running long in South Florida, where the heat index May-September can easily hit 100+F/40+C and humidity never seems to go much below 60%. The impact on heart rate and overall performance is real, and it happens FAST. I got blood work done this morning so very interested to see the results.

  • I don’t use purchased sport drinks or electrolytes of any kind. I use powered drink mix (Kool Aid in the US), sugar, Lite salt (50/50 Na/K), and lime (or lemon) juice. It costs about $1 for almost 4 liters and contains just under 100 calories per serving, which you can adjust sweetness yourself. My long time favorite is a Cherry lime mix.

  • That intro is great.
    You are a funny guy.

    Great movie: idiocracy.

    Every American needs to be forced to watch. And ask which character they are.

  • Mango SOS is my current fave ��, I ended up buying a tub. Also, mango SOS mixed with lemon & lime Nuun is well yummy. I also like GU orange. Powerbar 5 electrolytes are top draw too. I’m not a fan of SiS nutrition they taste very chemically.

  • Great topic Sage. I deal with this every day running long in South Florida, where the heat index May-September can easily hit 100+F/40+C and humidity never seems to go much below 60%. The impact on heart rate and overall performance is real, and it happens FAST. I got blood work done this morning so very interested to see the results.

  • Hmm…something to think about. I’ve only ever had Gatorade, G2 kind. I think I’ll start branching out to see if I like any of these. I’m super picky so it’s going to be interesting haha

  • Hmm…something to think about. I’ve only ever had Gatorade, G2 kind. I think I’ll start branching out to see if I like any of these. I’m super picky so it’s going to be interesting haha

  • To absorb the water you drink into your cells, you need calcium, magnesium, sodium, potassium and chloride. Some of these minerals make their home inside the cell while others reside outside the cell wall. These minerals all talk to each other and if one is present in higher concentrations than another or alternatively if one of those minerals is lacking, it can be difficult for water to enter the cell. Physically, when water stays outside the cell, it manifests as a feeling of fluid retention which for some people, is so noticeable, that clothing will cut into them as the day progresses. You can change this by improving the mineral balance of your diet and taking care of your liver.
    Even lemon water will hydrate your cells & body. So drink lots of teas and consume more fruits

  • I will have an 52km ultra in this hot weekend, this video is very helpful!

    Post race report: I still underestimated hydration and suffered a lot in the ultra, much much worse than a road marathon in cool spring and autumn. Now I have more understanding about the advice and hope to do better in the next ultra, since all marathon races are cancelled.

  • “Excuse me but this might be just gaytorade or something, i am looking for regular water. Water? You mean like from toilet? What for?”:D

  • Wanting cold water will have been because your core temp was too high. You would have seen that by your heart rate being in the red if you raced with HR ��

  • SiS and NuuN are my usual, the tablets are easier than messy powders, I’ve got some Velforte to try, I tried their gels, not bad but you dont get alot compared with others��

  • I use Tailwind and the various Science In Sport products. With the SiS stuff it’s worth buying them in bulk from their website and know that they have regular sales offering 30%+ off the headline prices which can really help bring the cost per serving down. Also check their clearance section which can be as much as 70% off for stuff with shorter shelf life (it tells you how long on each product)

  • I’ve used SIS before which did a great job for energy return when I’ve hit the wall during a race, but gave me really bad abdominal pain and post race issues.. I’ve tried other brands which just didn’t hit the spot for me. My current go to brand I’ve been using now for 2 years is High5 which their liquid based running gels, pre race tablets and powder mixers are superb. No stomach issues, taste like real fruits instead of that nasty manufactured taste you get with some, and I’ve found the energy return to be consistent throughout my runs with little fatigue or physical and mental crash post run. You just have to find the right one out there for your metabolic needs.

  • I love the SiS gels, I find popping one of those after about 10km to be a massive help, really gets the focus levels back up again.

  • Failure to include Decathlon products is very disappointing. Go to a university and get independent scientific research on the correct ratios of salts needed. Most of the commercial products are garbage.

  • This is why I like Sage… he’s informative. There are lots of ”running” channels that are totally useless and never teaches you anything. Sage and Ben Parkes’s channels are really informative and educating.

  • One great thing about running. Increase sodium, take in water, eat well, control weight = stronger heart, low blood pressure, less chance of hypertension.

  • You said the drink/electrolyte recipe, should be very cold, because it’s most likely a hot day? I disagree with you….Someone I know went hiking, ( we live in Hawai‘i, so it was a very hot day), when he came back he was so hot and exhausted, he asked for ice water, to quench his thirst. He died directly after drinking that very cold drink, from a massive heart attack. The doctor said, he died from the shock of the cold drink when his body temperature was very high. Which basically shattered his heart. So, although your videos are helpful, people need to know to be careful if your over heated.

  • “Excuse me but this might be just gaytorade or something, i am looking for regular water. Water? You mean like from toilet? What for?”:D

  • SOS are great but expensive. They are the same as a medical grade saline drip. Also great if you have a hangover apparently.

    Currently using High 5 Zero Orange/ Cherry flavour. High 5 keep having 40% off weeks ��

  • Sea salt comes from the sea which is highly polluted (Fukushima is STILL leaking radiation into the ocean, 300+ tons a day!)

    Himalayan salt is a form of rock salt comes from deep within a mountain hidden away from modern pollution.

    I recommend Himalayan salt.

  • Sodium replenishment during racing (specifically road marathons) is such a elusive topic as in it is hard to find information and concensus amoung so called experts so I glad you made this video. I am able to gleen much more info about race nutrition recommendations (50 to 60 grams of carbs per hour of whatever product your stomach can handle). It sounds like this is around the limit of what your digestive system can process during intense activity like the marathon so more would be good but hard to achieve without GI distress. I can find no such consensus with regards to sodium replenishment (in marathon race). I have heard experts say there is no science backing up the claim that electrolytes taken during marathon performances have great impact. They say sodium should be topped off the days leading up to and the race and the hour before the race using high sodium electrolyte beverage. Maurten and Precision Hydration seem to be saying this same thing from what I have heard in podcast interviews. This is why Maurten 100 gel only has 34mg sodium and their 320 drink mix that all the elites are using is around 200mg sodium per half liter. And yet there are plenty of other “experts” saying to take in electrolyte drink and even salt pills during marathons. Marathons are serving gatorade endurance at aid stations as well. I was curious what elite runners are doing during marathons for electrolyte consumption if anything or if carb intake is really the real concern to avoid “the wall”. I can see the point of monitoring sodium intake in an ultra because the sweat loss is so much greater and therefore hyponatremia is greater concern. However, is there a need or a performance advantage in the marathon distance of trying to hit some mg value of sodium replenishment and are the elites aiming at some value to intake in the marathon?

  • Plastic water bottles with the environmental impact? the ‘owner’ of Fuji Water is also the largest Almond grower in the US ( Ca) and bribed, er contributed to jerry ‘follow the money’ -except me brown to push a northern Ca damn project to his benefit and degradation of the wild.