9 things you’re probably getting wrong about hydration

Hydration is one of those running topics that seems like it should be simple.

Drink when you’re thirsty. Don’t let your wee go dark. Add an electrolyte tablet if it’s hot. Job done. Except, like most things in running, it turns out to more complicated than that.

I’ve been thinking about hydration a lot this week as I’ve been trying to adapt to running in the heat. I have a 100 mile race in two weeks and if it’s a hot day there will be no avoiding it - so I figure it’s best to get used to running hot.

Thankfully I have data on my side as last month I sat down with Tash Cooper-Smith, a sports scientist at Precision Fuel and Hydration. I visited her at the company’s HQ to get an individual sodium and sweat test - which was extremely illuminating.

I went in with lots of questions, not least because I’ve always been a bit sceptical of the idea that every runner needs to be constantly sipping on expensive powders, tablets and brightly coloured drinks.

But the more we talked, the more I realised that lots of us are probably getting hydration slightly wrong. Here’s how.