FAQ: I am a runner and I am never sure how much fluid to drink – Please help
We can recommend a hydration rate of approx. 8-10ml/kgBodyweight/hr when using our formulas and also, not plain water.
However, this may vary widely according to personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature all affect hydration rate. If you’re not sure, ask your sports dietician or doctor and take our goodies with for them to see!
Suggested dosage and intake according to bodyweight:
Bodyweight x ~ 8ml-10ml /hr. For example, if you weigh:
50kgs = 1 scoop in 500ml water. Drink ~400-500ml per hour
75kg = 1.5 scoops in 750ml water per hour. Drink ~600-750ml per hour
100kg = 2 scoops in 1 litre water. Drink ~800-1000ml per hour.
Hydrating correctly ensures easy and rapid absorption of the carbohydrates and electrolytes in both of our GT Gel and EnduraPower.
Note: Our GT Gel and EnduraPower both have significant levels of sodium to prevent hyponatraemia (aka water intoxication/over-hydration).
Race Tips:
- Before an event, try to find out the size of the water sachets – how many ml of water they contain. Usually they contain 100ml water, but sometimes, they might be 150ml water or even 250ml water. Lately there are only cups available, so you’ll need to make a guesstimate.
- Secondly, find out the frequency of the water tables. Usually they are every 3kms (every 20 minutes), but on occasion, they might be every 2kms (as is the case sometimes with Comrades – in which case, you must adjust your take to less because of the risk of hyponatraemia)
With the above information, you can accurately and safely calculate the number of sachets of water you need to drink per hour, if you’re working on the 8-10ml//kgBodyweight/hr water consumption. Adjust according to personal preference.
What is overhydration and am I at risk?
What is the difference between GT Gel and Joobies?
What is the difference between EnduraPower and GT Gel?
