Ever felt unstoppable in the first hour of your long run, only to hit a wall so hard you start questioning all your life choices? Legs like lead, energy levels crashing, brain fog thick enough to cut with a knife?

That’s not just exhaustion—it’s dehydration. More specifically, an electrolyte imbalance.

When you sweat, you’re not just losing water—you’re flushing out sodium, potassium, magnesium, and calcium. These minerals keep your muscles firing, heart pumping, and brain sharp. Skip replenishing them, and suddenly your dream marathon turns into an uphill battle—literally and figuratively.

WHY WATER ALONE WON’T CUT IT

Drinking water is great—but it won’t save you from the endurance nightmare of cramps, fatigue, and sluggish recovery.

Here’s what happens when your electrolyte levels crash mid-run:

• Muscles stiffen and cramp: That surprise calf cramp? Not just bad luck—low sodium and potassium throw your muscle function off balance.

• Energy plummets: Your body struggles to regulate hydration, leaving you drained way too soon.

• Focus disappears: Ever tried pacing yourself when your brain is running on fumes? Good luck with that.

TOP HYDRATION MISTAKES ENDURANCE ATHLETES MAKE

1. Relying on only water: When you sweat, you lose more than just fluids—you lose essential electrolytes, especially sodium. Chugging only plain water during long workouts can dilute your sodium levels, leading to hyponatremia. Symptoms include dizziness, nausea, and confusion. For endurance sessions, swap plain water for water with electrolytes to keep your levels balanced.

   
   
   

2. Drinking too late: If you wait until you’re thirsty, you’re already dehydrated. Hydration starts before the race, not just during it.

   
   
   

3. Fearing Salt: Sodium isn’t the enemy. It’s the key to fluid retention and preventing post-race crashes.

HOW TO HYDRATE LIKE A PRO

BEFORE YOUR RACE

• Start hydrating the day before—no last-minute water chugging.

• Load up on electrolyte-rich fluids.

• Eat salty foods like pretzels or broth-based meals to boost sodium levels.

• Cut back on excessive caffeine & alcohol (yes, even that pre-race beer).

DURING THE RACE

• Sip regularly instead of gulping everything at once.

• Use a balance of water + electrolytes to replace what you’re sweating out.

• Don’t wait until you feel sluggish—hydrate at steady intervals.

AFTER THE RACE

• Replenish with a drink containing sodium, potassium, and magnesium ASAP.

• Snack on electrolyte-rich foods like bananas, yogurt, or coconut water.

• Keep hydrating for hours after—your body needs time to fully recover.

HOW TO GET ELECTROLYTES

1. FOOD

• Bananas – The potassium king.

• Nuts & Seeds – Packed with magnesium for muscle recovery.

• Dairy – Calcium for muscle and bone strength.

• Salt – Because sweat = sodium loss, and your body needs it back.

  
  
  

1. DRINKS

• Coconut Water – Nature’s sports drink.

• Electrolyte Drinks – Just check for unnecessary sugar.

• Functional Water – Hydration with the right minerals, vitamins and zero sugar (if you have a REFILL+!).

HYDRATION BEYOND TRAINING: STAYING BALANCED ALL DAY

You might not be running an ultra-marathon at your desk, but staying hydrated matters even when you’re not breaking a sweat. What if you could stay on top of hydration and electrolytes without single-use plastic?

That’s where REFILL+ comes in—functional hydration without the waste. Because hydration isn’t just for the race—it’s for life.