Runner’s Hy(dration loss)? Don't sweat it!

2024 was the year of running, with seemingly everyone joining a run club, taking part in a park run and even signing up to a marathon. Running shows no sign of slowing down in 2025, as the days of Couch to 5ks are long gone, and our social media feeds are dominated by RunTok. As the running industry and community have grown, so have the clothing and product options for runners. The offering is vast, but there are a few core essentials every runner should consider, one of which is electrolytes. Awareness of electrolytes has been booming, with searches for ‘electrolytes’, and ‘electrolyte drinks’ rapidly increasing over the past 12 months.

Ever wondered about their increasing popularity and why runners swear by electrolytes and electrolyte drinks? Data from the experts in hydration has revealed the amount of water you lose when running, as runners tackling a 10K in the park could lose up to three-quarters of a liter***.

Marathon runners committed to taking on the monumental 26-mile race are at risk of around 3L***. This is based off research published by American College of Sports Medicine that reports the average sweat loss per hour of running as 1.49L. While individual rates vary, the volume of sweat loss over the course of a marathon can be significant. And given our bodies are made up of 60% water*, it's essential to replenish and hydrate when taking on any run. Electrolyte powders and electrolyte drinks provide fast hydration, as well as replenish electrolytes.

"Hydration is key especially during moments of rigorous exercise, like a Marathon. Electrolytes are a collection of salts and minerals that can be added to liquid to support fast hydration^^ after sports, workouts and other activities that might cause you to sweat. When you sweat it is made up of water and electrolytes, so you will need to replenish both” says Alexa Abdelaziz, R&D Nutrition Science Manager, Wellbeing Collective at Unilever.

And for those wanting to smash a PB, staying well hydrated^^ throughout the mammoth course is vital if they want to maintain performance^.

“Our body is made up of around 60% water and losing a mere 2% of the body’s water can impact different systems in the body. Put simply: Liquid I.V.® was designed with the optimal ratio of nutrients to work with the body to enhance the absorption of water. Our Hydration Multiplier® is scientifically formulated as a food supplement to restore electrolytes lost through physical exercise^^ and active lifestyle, suitable for sport, travel, adventure and wellness. Liquid I.V. ® Hydration Multiplier provides fast hydration**, essential if you’re taking on a challenge like a Marathon”, Abdelaziz adds.

Now, we are sure some of you are wondering when should you drink electrolytes when running? You can drink electrolytes before or after going on a run - if you have a running vest you can even drink electrolytes during your run! Remember to only drink one Liquid I.V.® electrolyte powder per day. Liquid I.V.® electrolyte powder should be mixed with 500ml of water to create an electrolyte drink, which is perfect for on-the-go hydration and replenishing electrolytes lost through sweat^^ when running.

Rise in running

With the rise in run clubs and commuters swapping the tube for trainers, new research from the hydration leaders have found 1 in 10 (9%) Brits are planning to run a marathon in 2025, with 1 in 5 Gen Z (20%) and Millennials (21%) planning to take on the challenge**.

But rather than picking up a post-run pint, it's essential to replenish electrolytes that are lost with exercise^^ to restore hydration in the body. Why not make your own electrolyte drink at home by mixing Liquid I.V.® electrolyte powder**** with 500ml of water.

A recent Liquid I.V.® study found that two thirds of the adults surveyed (65%) don't drink enough water, and a third (35%) often go an entire day without drinking water. Despite the rise in #WaterTok and hydration hacking becoming a cultural phenomenon, half the people we asked (49%) don't know how much water they should be drinking daily**.

Liquid I.V.® Hydration Multiplier® is an electrolyte powder mix with a science-backed formula designed with a specific ratio of electrolytes and carbohydrates to provide enhanced hydration^^^ and help restore electrolyte balance^^^ that’s lost through exercise, heat, travel and adventure. Mix Liquid I.V.® electrolyte powder with 500ml of water to create an electrolyte drink. Do not consume more than one electrolyte powder sachet per day.

 

 

^^^Carbohydrate electrolyte solutions enhance the absorption of water during physical exercise.

****Liquid I.V. sold in the UK as a food supplement electrolyte powder mix

Sources:

* Google Trends. (n.d.). Electrolytes. Retrieved April 22, 2025, from electrolyte - Explore - Google Trends

** Consumer Survey: Liquid I.V.® UK online survey of 2,000 adults (Nationally Representative on the basis of age, gender, and region) in the UK by One Poll (March 2025)

*** Sweat Loss (1.49L/hour sweat loss): Individual sweat rates vary. Source: American College of Sports Medicine position stand. Exercise and fluid replacement 2007.

^ Body water composition: https://www.nhsgp.net/the-importance-of-hydration-how-staying-hydrated-benefits-your-health/#:~:text=Water%20is%20essential%20for%20nearly,leading%20to%20various%20health%20issues

^^ All product information and claims can be found at liquid-iv.co.uk