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Comment s’hydrater pendant une course ?

How to hydrate during a race?

Running is a demanding physical activity that puts intense strain on the body. Proper hydration is crucial and requires special attention both before , during , and after exercise. When you run, your body sweats to regulate its temperature. This sweating causes a loss of water and electrolytes, including sodium and potassium, which are crucial for maintaining muscle and nerve function. Adequate hydration helps replace these losses, thus avoiding dehydration and its harmful effects such as muscle fatigue , cramps , and reduced performance . It is therefore important to start your race well hydrated.

Hydration depending on the type of race

Hydration is a crucial aspect to consider during any race, but it varies depending on the type of event you are tackling.

Adapt your hydration according to different races

1. Jogging

A jog , often short in duration and low intensity, may seem to require less attention to hydration. However, it is still vital to hydrate yourself before heading out. If you're running in hot weather or prone to sweating profusely, consider carrying a small bottle of water or a hydrating solution like Hydratis to prevent dehydration.

2. Half Marathon

The half marathon presents a greater challenge in terms of hydration due to its extended duration. It is crucial to start proactively hydrating yourself in the days leading up to the event , by increasing your fluid intake. Start with proactive hydration in the days leading up to the event, increasing your fluid intake.

3. Marathon

For a marathon , it is also essential to start well hydrated and maintain that hydration throughout the race. Drinking 400 to 600 ml of water in the hours before the event is recommended. During the race, aim to drink around ¼ liter every 20 minutes . As the duration of the exercise is longer, it is wiser to drink more to avoid dehydration and optimize your performance .

By following these recommendations, you can maximize your performance and enjoyment while running while minimizing the risk of dehydration and associated complications.

Know your body for optimal hydration

Indeed, for optimal hydration, it is also important to know your own body. The amount of hydration needed can vary depending on individual factors like your sweat rate, weather conditions, and your level of heat acclimation.

It is recommended to test your hydration strategy during your workouts to find the right balance that works best for you. This can include the ideal time to drink, how much to drink, and the type of fluid that helps you stay at your best .

By understanding and respecting your body's specific needs, you will be able to reach your full potential during every run.

Choosing the right drink and the right equipment

The choice of drink

You should know that choosing the right drink is a crucial step. And water is perfect for short distances, but for prolonged efforts, Hydratis is ideal as it contains the right balance of trace minerals as well as a slight concentration of carbohydrates , providing optimal hydration and energy. With Hydratis , you will have more efficient assimilation of liquids by your body.

The addition of salt (sodium) to the Hydratis solution helps replace electrolytes lost during exercise and prevent dehydration . Sodium helps maintain the body's fluid balance and prevent hyponatremia, a condition caused by low sodium levels. Also, it promotes water absorption and retention, which is crucial for maintaining adequate hydration during long periods of physical activity. Hydratis plays on the osmotic balance between the water we drink and the blood in our body. As a result, you can hydrate better than with water alone!

Choosing Hydration Equipment

The choice of hydration equipment is just as important as the choice of drink for long distances. A hydration vest or backpack designed specifically for running can be a great choice. These equipment are designed to comfortably carry water or sports drinks, while allowing easy and quick access while running.

Choose lightweight , comfortable gear , with easy-access pockets for your water bottles or hydration packs. Make sure the equipment fits your body well and does not cause irritation while running.

By combining a drink adapted to your needs with well-chosen hydration equipment, you will optimize your comfort and performance throughout your race.

Tips for optimal hydration

However, effective hydration is not just about what you drink, but also how and when you drink.

Some practical tips and mistakes to avoid

1) Start hydrated : Drink regularly in the days leading up to your race. Avoid diuretic drinks like coffee in excess, which can contribute to dehydration.

2) Avoid drinking too much right before running : Drinking large amounts of water immediately before running can cause gastrointestinal discomfort. It is best to drink gradually before the race.

3) Don't wait until you're thirsty to drink : Thirst is a delayed indicator of dehydration. Drink at regular intervals, adjusting according to the intensity of the effort and weather conditions.

4) Beware of excess water : Drinking too much water without electrolytes can lead to hyponatremia, a dangerous dilution of salts in the body. Proper hydration isn't just about drinking enough, but drinking wisely.

By incorporating these practices into your training routine, you'll be better prepared to manage hydration during your runs, whether it's a casual jog or a demanding marathon.

The impact of water on the body

Regulation of body temperature

When you run, your body generates heat. Adequate hydration helps regulate body temperature by enabling effective sweating, which is the body 's natural cooling mechanism. A state of dehydration can reduce this capacity, increasing the risk of overheating and heat stroke, especially in hot and humid weather conditions.

Muscle functioning

Water also plays an essential role in muscle function . Drinking water allows for better blood circulation, ensuring a constant supply of oxygen and nutrients to the muscles. This helps maintain endurance and prevent muscle fatigue . Additionally, proper hydration helps quickly eliminate metabolic waste like lactic acid, thereby reducing muscle pain and cramps during and after running.

The consequences of dehydration

Dehydration, even mild, can lead to a reduction in performance . It increases the risk of conditions such as hypotension, dizziness and exhaustion . Additionally, inadequate hydration over long periods of time can have more serious consequences for kidney and cardiovascular health.

It can therefore be said that a well-planned hydration strategy is essential for any runner, regardless of the level or distance covered. Therefore, effective hydration is synonymous with improved performance. By paying attention to your fluid needs and choosing the right hydration solutions, you can not only prevent the risks associated with dehydration, but also take your running performance to new levels. Hydratis products are designed to support every runner in this quest for excellence, providing the tools needed to stay hydrated, energized and ready to take on any challenge!


Pub Med. March 2019. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” Retrieved from:

Pub Med. March 2022. “Personalized Hydration Requirements of Runners”. Retrieved from:

Pub Med. November 2012. “Hydration for recreational sport and physical activity”. Retrieved from:

Pub Med. January 1996. “American College of Sports Medicine position stand. Exercise and fluid replacement. Retrieved from: