If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Other Episodes on Hydration mentioned in the show: https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/ https://matthewboydphysio.com/how-do-you-hydrate-for-running/ Summary This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement. The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance. Takeaways Hydration is crucial for long-distance runners, and a basic strategy is necessary. The average runner loses about one liter of fluid per hour and should aim to replace about half of it. Sodium is the most important electrolyte to replenish, with an average of 1000 milligrams per liter of sweat. Electrolyte products with higher sodium concentrations, such as LMNT and Precision Fuel and Hydration, are recommended. Customization and experimentation are key to finding the optimal hydration strategy. Further optimization and personalized guidance can be obtained by working with experts. Chapters 00:00 Introduction: The Importance of Hydration for Runners 02:06 Fluid Losses and Replenishment 03:23 Replacing Fluid Losses 04:59 Electrolyte Replenishment 09:18 Choosing Electrolyte Products 12:04 Customizing Hydration Strategy 13:25 Next Steps: Getting More Sophisticated 14:32 Conclusion and Invitation