Quick summary:
- 💧 Water is the primary fuel for performance : 2% dehydration = immediate decrease in physical and mental capabilities.
- ⚡ Hydration regulates body temperature, nutrient transport, and recovery.
- 🥥 Organic sports drinks , like the DISTANCE range, ensure an ideal balance between water, carbohydrates and electrolytes.
Hydration and performance: the vital balance
Even before carbohydrates or proteins, water is the number one fuel for athletes. Dehydration of just 2% of body weight is enough to cause a drop in physical and cognitive performance : decreased mental clarity, loss of strength, technical errors, and an increased risk of injury.
👉 In short, drinking is about performance . But you still need to know when , what , and how much .
The essential roles of hydration
Water is much more than just a liquid to ingest. It acts on all levels of your body:
- 🩸 Maintaining blood volume : to oxygenate muscles and remove heat.
- 🌡️ Thermoregulation : sweating helps to dissipate excess body heat.
- 🚚 Transport of nutrients : carbohydrates, amino acids, vitamins and minerals.
- ⚙️ Joint lubrication : it protects tendons and cartilage during repeated impacts.
- 🧪 Elimination of metabolic waste : water facilitates the work of the kidneys and liver.
💡 Sawka et al. study, 2007 : a water loss of only 1.5% significantly reduces concentration, reaction time and muscle power.
Hydration: before, during, after
A good hydration strategy begins well before the start and continues long after the finish. Here are the key points to remember:
💧 Before the effort
- Drink 300 to 500 ml of water 1 to 2 hours before departure.
- Complete with a few sips just before leaving.
- Avoid very sugary or carbonated drinks.
💧 During exertion
- Hydrate yourself regularly , not all at once.
- 500 to 1000 ml/h depending on the heat, intensity and your perspiration.
- Use a sports drink if the effort lasts more than 1 hour, especially in hot weather.
💧 After the effort
- Reforestation provides the equivalent of 150% of water losses .
- Monitor the color of your urine: clear = well hydrated , dark = dehydration.
- Includes electrolytes to restore lost sodium and potassium.
COOKNRUN Tip
➡️ Weigh yourself before and after an outing: each kilo lost corresponds to approximately 1 liter of water to compensate for.
Why sports drinks are essential
During prolonged or intense exertion, water alone is not enough. A sports drink contains a balanced mix of carbohydrates and electrolytes (sodium, potassium, magnesium) allowing for better absorption and effective hydration.
| Type of drink | Composition | Ideal use |
|---|---|---|
| Pure water | Without energy or minerals | Short outings < 1 hour |
| Sports drink | Water + carbohydrates + electrolytes | Prolonged exertion > 1 hour, intense heat |
| Very sweet drink | Too high in sugar | Avoid during exercise (risk of digestive issues). |
DISTANCE: our natural answer to exercise hydration
At COOKNRUN, we wanted to simplify things: to create an organic, easily digestible, and effective sports drink . That's how the DISTANCE range was born.
- 🥥 Mint & Coconut Water : fresh and rich in natural electrolytes.
- 🍒 Cherry & Lemon Juice : fruity, antioxidant, invigorating.
Both are 100% organic , made in France, and free of preservatives and additives. They maintain stable hydration and a smooth energy supply during long outings. Because we wanted a drink we could enjoy for hours without feeling nauseous, even in 35°C heat.
Common hydration errors
- ❌ Wait until you are thirsty to drink.
- ❌ Drinking too much at once (risk of bloating).
- ❌ Neglecting sodium (cramps guaranteed).
- ❌ Thinking that a soda or juice can replace a sports drink.
💡 Tip: drink before you get thirsty, little by little, and adapt your strategy to the temperature and how you feel.
FAQ – Hydration and endurance sports
Why is water alone not enough during prolonged exertion?
Because when you sweat, you also lose sodium, potassium, and magnesium. Sports drinks replenish these losses and facilitate water absorption.
How can I tell if I am properly hydrated?
Observe the color of your urine: clear = ok. You can also monitor your weight before/after an outing to estimate fluid loss.
Should we drink more when it's hot?
Yes. In intense heat, you can lose up to 1.5 liters of sweat per hour. Increase your intake, break it up into smaller portions, and never wait until you're thirsty.
Is it possible to make a homemade sports drink?
Yes: water + sugar + a pinch of salt + lemon juice. But for an organic, balanced and stable version, discover the DISTANCE range.
Conclusion
Proper hydration is the foundation of all performance. It supports your endurance, protects your body, and improves your recovery. Water is your primary fuel. The right electrolytes are your long-distance insurance.
👉 Whether you're trail running, gravel running or ultra running, think about your hydration like you think about your training: regular, anticipated, natural .
GOOD ANYWHERE.
