Global Running Day starts on the 1st of June to encourage us all to get moving more. The preferred way to keep active by many; running is a form of cardio exercise with multiple benefits. It burns calories, builds strength, protects your heart health and encourages the creation of social running groups. However, failing to prepare a hydration plan or forgetting to drink at the right times can be chancy. So, in celebration of Global Running Day 2022, we’ve created this short and sweet hydration guide for runners new and experienced.

Hydrate before you hit the pavement

Before you're even out of the door, pay attention to how hydrated you are. As soon as you begin to run, your body temperature will rise, and your hydration levels will fall. The energy you put into a run gets converted into heat which has to dissipate somewhere to keep your body temperature at a safe level (around 37-38°C according to the NHS). The sweat produced to cool down your body begins relatively quickly, so experts recommend drinking 500ml of fluid two hours before a run and another 150ml of fluid just before.

It's important to note your hydration needs are different to everybody else. We all sweat at different rates, so keep an eye on how heavily you personally sweat. Creating a hydration plan around your unique hydration needs will help you remain aware of when you need to drink and how you'll do it. We recommend using a time-increment water bottle as they’re an excellent way to engage with your hydration needs. These time marker bottles will tell you when you need to drink and can be easily stored in a fuel belt.

Sip on an isotonic drink instead of water

Experts suggest drinking an isotonic drink over plain water due to the added carbohydrates and electrolytes formulated for quick hydration and absorption into your bloodstream. According to a study by the University of Iowa, drinks that contained approximately 6g of carbohydrate per 100ml were absorbed quicker than plain water alone (Martin Gibala, McMaster University in Canada). iPRO Hydrate is a healthy hydration drink containing a 6% carbohydrate concentration and added electrolytes. The drinks range comes in four deliciously refreshing flavours: Berry Mix, Orange & Pineapple, Citrus Blend, and Mango.

Taking care of yourself post-run

Body salts lost to sweat can cause muscle cramps in the hours after a run. It’s essential to keep yourself hydrated by drinking plenty of fluids and consuming potassium-rich foods (such as bananas and potatoes) while you recover. Heat exhaustion can occur when the body hasn’t adapted to running in warm conditions, especially during the spring and summer months. Lie down in a cool place if you experience dizziness, confusion, headaches, nausea or a high temperature. Drink plenty of fluids like iPRO Hydrate, keep your feet elevated, and use a damp cloth to keep cool if you’re sweating excessively. 

parkrun: The Free Active Event for Everyone, Forever

parkrun events offer a positive, welcoming, and inclusive experience where you can go at your own pace, and you don’t have to worry about reaching the finish line. Events like parkrun are the perfect way to take care of your mental wellbeing whilst making meaningful connections with new like-minded people. The most prominent benefit to gain from joining a community is the motivation and support you receive from each other. If you're curious about joining, you can find a parkrun event in your local area here: https://www.parkrun.org.uk/events

iPRO Hydrate: The Preferred Running Drink

Whether you’re new to running or a regular pavement pounder, sipping on an isotonic drink before and after your run will speed up muscle recovery and lower the impact of stress hormones on your body. iPRO Hydrate is the hydration drink of choice by professional and casual runners alike, containing the key electrolytes the body needs to optimally rehydrate.

Fruity and refreshing, iPRO Hydrate drinks are low-sugar and caffeine-free, sweetened naturally with plant-based Stevia and enriched with vitamin C and B vitamins – two particularly important vitamins for runners to support the repair of body tissues. Cases of iPRO Hydrate are available to purchase directly with an exclusive 25% discount at iPRO.Run.

Tag @iPROHydrate on social media to let us know your favourite flavour!