How much do you really know about your hydration needs when you run?
Hydration is something most runners think about, particularly during long runs, races and warmer weather. But knowing how much to drink, when to drink it and whether you need electrolytes can be a little more complicated than simply carrying a bottle of water.
That was the focus of our Sweat, Hydration & Exercise Workshop at Kinisi Run Hub, where we welcomed almost 50 runners and members of the local fitness community for an evening with Leigh Archer, former award-winning British Triathlon coach, and Precision Fuel & Hydration (PF&H).
The evening was packed with useful information, practical advice and plenty of discussion around one of the most important — but often overlooked — aspects of training and racing.
Understanding Your Own Hydration Needs
One of the biggest takeaways from the evening was that hydration isn't one-size-fits-all.
We all sweat differently, and the amount of fluid and sodium we lose during exercise can vary considerably from person to person. Factors such as exercise intensity, duration, temperature and individual physiology can all influence our hydration needs.
Leigh talked through what happens when we exercise and sweat, and how runners can start to think more carefully about their own hydration rather than simply following a generic recommendation.
And perhaps the most surprising takeaway of the evening?
You can actually be too hydrated.
While dehydration is something runners are rightly encouraged to avoid, drinking excessive amounts of fluid can also cause problems. More isn't necessarily better when it comes to hydration, and understanding what your body actually needs is an important part of developing a sensible hydration strategy.
For runners who spend hours training or racing, particularly during longer-distance events, this can be an incredibly important lesson.
The Precision Fuel & Hydration Sweat Test
A highlight of the evening was learning more about the Precision Fuel & Hydration Sweat Test and how understanding your individual sweat sodium concentration can help inform a more personalised approach to hydration.
Thanks to PF&H, one lucky attendee was given the opportunity to receive a FREE Sweat Test.
And the winner was Teresa Oakes from Southville Running Club! 🎉
The test uses PF&H's specialist sweat-testing technology to measure sweat sodium concentration, providing useful insight into how much sodium an individual loses through sweat.
It was a great example of how hydration can move beyond generic advice and become something that can be tailored to the individual.
Getting to Know Precision Fuel & Hydration
The workshop also gave everyone the opportunity to get to know Precision Fuel & Hydration, which we've recently introduced at Kinisi Run Hub. You can view our full range here.
The main focus was PF&H's range of electrolyte tablets, available in four different strengths:
- PH 250 – 250mg of sodium
- PH 500 – 500mg of sodium
- PH 1000 – 1,000mg of sodium
- PH 1500 – 1,500mg of sodium
Having different strengths allows runners to consider their individual needs and choose an option that works for them, rather than taking the same approach regardless of how much they sweat.
PF&H also brought along plenty of freebies and giveaways for everyone attending, which went down particularly well!
Why Hydration Matters for Runners
Hydration can sometimes become an afterthought.
We think about our training plans, our shoes, our nutrition and our race strategy — but hydration is often something we simply try to figure out on the day.
The workshop was a great reminder that hydration deserves a little more attention.
Whether you're heading out for an easy run, building towards a marathon or preparing for a long-distance event, understanding your own hydration needs can help you make more informed decisions about what and how much you drink.
And importantly, it's not simply about drinking as much as possible. The aim is to find the approach that works for you.
A Big Thank You
A huge thank you to Leigh Archer for sharing his knowledge and experience with us, and to Precision Fuel & Hydration for supporting the evening and bringing along plenty of freebies.
Most importantly, thank you to the almost 50 people who came along and made it such a brilliant evening.
Events like this are exactly what we want Kinisi Run Hub to be about — bringing runners together, sharing knowledge and helping people understand their running a little better.
We're looking forward to bringing you plenty more workshops, talks and community events in the future.
Precision Fuel & Hydration is now available at Kinisi Run Hub, so if you're looking to understand your hydration strategy or want to find out which products might work for you, pop into the shop and speak to the team.