Hydratation en course à pied : le guide complet pour améliorer vos performances

Hydration for Running: The Complete Guide to Improve Your Performance

Have you ever experienced cramps or a headache during a running session , despite adequate rest? If so, dehydration could well be the cause. Water is an essential element for the proper functioning of our body, and its absence is particularly felt during physical effort . Through this article, we will understand the importance of hydration during a run and the best practices to stay efficient and healthy. Happy reading!

The Importance of Hydration for Runners

The role of water in the body

Water being essential for the proper functioning of the body, it is involved in many mechanisms including maintaining the volume of blood in the body, maintaining the level of saliva which helps with chewing and digesting food, regulating body temperature through perspiration and eliminating waste through urine .

Furthermore, cognitive performance is directly linked to the level of hydration because good hydration allows good circulation and oxygenation of the blood, oxygen on which the brain directly depends to function.

During exercise, water loss through perspiration can be enormous! From 0.5 to 2.5 liters of water per hour of exercise depending on the intensity, weather conditions and the athlete's level.

The benefits of hydration while running

Hydration is a very important factor to consider when running. Indeed, the interest in staying well hydrated during exercise is threefold: it helps maintain good performance but also limits the appearance of muscle cramps and finally, facilitates recovery after exercise.

Water acts as a lubricant in the body , which helps preserve muscles, tendons and joints, thus limiting the risk of injury or tendinitis . It also helps to maintain the body at an optimal temperature through sweating and helps prevent dehydration .

As you will have understood, having good hydration is essential when running. Let's now see how to hydrate yourself properly.

Hydration before, during and after the race

The hydration process can be broken down into three stages: before, during or after training.

How to prepare well before the race

To start the race with an optimal level of hydration, it is generally recommended to drink 5 to 7 ml of water / kg of body weight, that is to say for a person of 70 kg: 350 to 500 ml, one to three hours approximately before the start, especially in hot weather. It is also recommended not to drink too much water at once , but rather gradually during the hours preceding the exercise in order to avoid stomach upset.

When and how to drink during the race?

During long running sessions (over 1 hour), it is advisable to drink during the race to compensate for water loss due to sweating and breathing. To do this, you can use a water bladder or a soft flask, which are more practical than a water bottle.

To stay hydrated throughout the session, it is recommended to drink regularly, every 10 to 15 minutes and in small quantities. In addition, you should not wait until you are thirsty to drink because this feeling sets in late and is precisely a sign of dehydration that you obviously want to avoid. You can aim for 500 to 800 ml of water / hour of exercise so as not to overload your digestive system too much. The latter is only able to absorb 1 liter of water per hour, more would be overloading it!

Also, it is best to avoid drinking ice water during or after exercise. Cool water between 10 and 15°C will suit you better.

Recovery: how to hydrate properly after a race?

After the race, you need to replenish your body's water reserves . To do this, simply drink water rich in electrolytes (sodium, potassium, magnesium, chloride) to replace what was lost during exercise. As during the pre-hydration phase, it is better to drink a few sips regularly rather than too much at once, in order to promote the absorption of water by the body. It is generally recommended to drink 1.5 times the water lost during exercise. You must agree, but how to do it? All you need is a bathroom scale! Weigh yourself once before and once when you return (in your underwear if possible, this will avoid gaining weight with soaked clothes!). The difference in weight of, for example, 2 kg is equivalent to 1.5x2 or 3 liters of water to be consumed post-exercise to compensate for water and electrolyte losses!

Common mistakes to avoid

Drinking too much or not enough: finding the balance

When the body's water deficit is not replenished, a state of dehydration can set in. This is manifested by several characteristic symptoms that can vary depending on the age and condition of the person concerned. For healthy adults, the most common symptoms are first thirst, then dry lips, darker and less abundant urine and fatigue. New symptoms can be added to these in the case of severe dehydration such as headaches , a dull and sunken look as well as dizziness.

On the other hand, you should not fall into the opposite trap, by hydrating too much because this can cause another disorder: hyponatremia , which consists of a too low concentration of sodium in the blood. Its symptoms are mainly headaches, confusion and stupor. To avoid it, simply drink small quantities and spaced out, do not impose a predetermined quantity of water to drink, which could be too large and therefore listen to your thirst.

Untangling the truth from the lies about hydration

In the world of running, there are a lot of misconceptions and conflicting advice circulating, which can make it difficult to apply the most beneficial practices. In this section, we'll debunk two common misconceptions about hydration:

"You should drink 1.5 liters of water per day" : we often hear this information, but is it true? Well yes... partly. To replenish its water reserves, the body needs an average of 1.5 to 2 liters of water per day. However, we must not forget that everyone is different and that this figure is only valid on average. If you have sweated profusely after a long training session, you will probably need to drink more than 2 liters during the day to compensate for these losses. And conversely, if you are significantly lighter than average, you will not necessarily need to drink as much. One piece of advice that can be applied to everyone is to drink regularly and according to your needs.

“The more you drink, the better” : this common idea is false. Indeed, while being well hydrated is essential for staying healthy and having good sports performance , drinking too much can be harmful to the body and lead to complications such as hyponatremia, which we mentioned above.

Which drinks should you choose for optimal hydration?

Water, isotonic drinks or electrolytes: which option to choose?

When it comes to hydration, there are a myriad of hydrating drinks, each with their own pros and cons. So which ones should you choose and in what situation?

  • Hypertonic drinks have a solute concentration higher than that of blood. This type of drink can be interesting after prolonged efforts, but it is important to accompany them with another source of hydration because they draw on the body's water reserves.
  • Isotonic drinks have a solute concentration similar to blood plasma, so they are absorbed at a more or less constant rate. They can be useful during exercise to maintain hydration and replenish carbohydrates and minerals lost through sweating.
  • Finally, hypotonic drinks have a solute concentration lower than blood plasma. The water they contain is therefore quickly absorbed by the body thanks to the phenomenon of osmolarity. They are ideal for rehydrating and thus promoting digestion.

The ideal composition of a running drink

Another important characteristic of hydration drinks is their electrolyte composition . Electrolytes are ions (sodium, potassium, magnesium, calcium) that circulate in small quantities in the blood and play several very important roles in the body, particularly for muscle contraction. During the race, electrolytes are eliminated through sweating, so they must be replaced through hydration. Therefore, it is wise to choose a drink rich in essential electrolytes for this type of exercise.

Hydratis tablets are a simple and effective hydration solution . A tablet enriches water with all the essential electrolytes, and provides a predetermined amount of sodium and glucose that optimizes its absorption by the body.


In summary, hydration is an essential pillar for any runner wishing to maximize their performance and maintain their health. It helps regulate body temperature, prevent injuries and limit the onset of cramps. To do this, remember to adopt good practices: drink small amounts before, during and after your sessions, without waiting until you feel thirsty in the middle of the race. Outside of training, listen to your body and avoid excess to avoid falling into the trap of overhydration . Finally, electrolyte-enriched drinks, such as hydration tablets , offer valuable support: they help replenish essential minerals lost through sweat, thus strengthening your protection against dehydration and electrolyte imbalance. Adopt these tips and you will be able to run with complete peace of mind!

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