{"id":325,"date":"2026-09-12T12:21:44","date_gmt":"2026-09-12T12:21:44","guid":{"rendered":"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325"},"modified":"2026-09-12T14:50:38","modified_gmt":"2026-09-12T14:50:38","slug":"article-hydration-before-during-and-after-running","status":"publish","type":"page","link":"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325","title":{"rendered":"Article: Hydration before, during and after running"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"325\" class=\"elementor elementor-325\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ae8419 e-con-full e-flex e-con e-parent\" data-id=\"4ae8419\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-52b27be elementor-widget elementor-widget-html\" data-id=\"52b27be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<style>\r\n\/* ==========================================================\r\n   RUNNN LAB \u2014 ARTICLE\r\n   Hydration before, during and after running\r\n   Full-width editorial page for page_id=325\r\n   ========================================================== *\/\r\n.rnnhydr{\r\n  --black:#030203;--black2:#0b0a0b;--white:#fff;--paper:#efefec;--grey:#58595B;\r\n  --orange:#E85C2F;--red:#D53127;--deep:#741012;\r\n  --display:\"Quicksilver Italic\",\"Arial Narrow\",\"Helvetica Neue Condensed\",Impact,sans-serif;\r\n  --body:\"Milliard Light\",\"Helvetica Neue\",Helvetica,Arial,sans-serif;\r\n  --mono:\"BITBLOX MONOSPACED\",ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,monospace;\r\n  --nav-height:72px;\r\n  position:relative;left:50%;width:100vw;max-width:none!important;margin-left:-50vw;overflow:hidden;\r\n  background:var(--black);color:var(--white);font-family:var(--body);\r\n}\r\n.rnnhydr *, .rnnhydr *::before, .rnnhydr *::after{box-sizing:border-box}\r\n.rnnhydr img{display:block;max-width:100%}.rnnhydr a{color:inherit;text-decoration:none}.rnnhydr button{font:inherit}\r\nhtml{scroll-behavior:smooth;scrollbar-width:thin;scrollbar-color:#D53127 #080808}\r\nbody::-webkit-scrollbar{width:10px}body::-webkit-scrollbar-track{background:#080808}body::-webkit-scrollbar-thumb{background:#D53127;border-radius:20px;border:2px solid #080808}\r\n.rnnhydr-kicker{font-family:var(--mono);font-size:10px;font-weight:800;letter-spacing:.19em;line-height:1.45;text-transform:uppercase}\r\n.rnnhydr-display{margin:0;font-family:var(--display);font-style:italic;font-weight:900;letter-spacing:-.055em;line-height:.82;text-transform:uppercase}\r\n.rnnhydr-copy{margin:0;font-size:clamp(16px,1.15vw,20px);line-height:1.72}\r\n.rnnhydr-btn{display:inline-flex;align-items:center;justify-content:center;min-height:56px;padding:0 25px;border:1px solid rgba(255,255,255,.34);font-family:var(--mono);font-size:10px;font-weight:800;letter-spacing:.13em;text-transform:uppercase;transition:.25s ease}\r\n.rnnhydr-btn:hover{background:#fff;border-color:#fff;color:#030203;transform:translateY(-2px)}.rnnhydr-btn-red{background:var(--red);border-color:var(--red)}\r\n\r\n\/* HEADER *\/\r\n.rnn26-header{position:absolute;z-index:1600;top:0;left:0;width:100%;height:var(--nav-height);display:grid;grid-template-columns:1fr auto 1fr;align-items:center;padding:0 4vw;background:rgba(3,2,3,.14);border-bottom:1px solid rgba(255,255,255,.07);backdrop-filter:blur(4px);-webkit-backdrop-filter:blur(4px);transition:.32s ease}\r\n.rnn26-header:hover,.rnn26-header:focus-within{background:rgba(3,2,3,.97);border-bottom-color:rgba(255,255,255,.12);backdrop-filter:blur(15px);-webkit-backdrop-filter:blur(15px)}\r\n.rnn26-header-logo{justify-self:start;position:relative;z-index:1602}.rnn26-header-logo img{width:165px;height:auto}\r\n.rnn26-header-nav{display:flex;align-items:center;justify-content:center;gap:35px;height:100%}\r\n.rnn26-header-nav a,.rnn26-header-actions a{position:relative;font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.15em;text-transform:uppercase;opacity:.78;transition:.2s ease}.rnn26-header-nav a:hover,.rnn26-header-actions a:hover{opacity:1}\r\n.rnn26-nav-link,.rnn26-nav-trigger{display:inline-flex;align-items:center;align-self:stretch;height:100%;white-space:nowrap}.rnn26-nav-link::after,.rnn26-nav-trigger::after{content:\"\";position:absolute;left:0;bottom:14px;width:100%;height:2px;background:var(--red);transform:scaleX(0);transform-origin:left;transition:transform .25s ease}.rnn26-nav-link:hover::after,.rnn26-nav-link:focus-visible::after,.rnn26-nav-menu:hover>.rnn26-nav-trigger::after,.rnn26-nav-menu:focus-within>.rnn26-nav-trigger::after,.rnn26-nav-link.is-current::after,.rnn26-nav-trigger.is-current::after{transform:scaleX(1)}.rnn26-nav-link.is-current,.rnn26-nav-trigger.is-current{opacity:1}\r\n.rnn26-nav-menu{position:relative;display:flex;align-items:center;height:100%}.rnn26-nav-trigger{gap:7px}.rnn26-nav-chevron{font-size:8px;opacity:.7;transition:transform .25s ease}.rnn26-nav-menu:hover .rnn26-nav-chevron,.rnn26-nav-menu:focus-within .rnn26-nav-chevron{transform:rotate(180deg)}\r\n.rnn26-nav-dropdown{position:absolute;z-index:1700;top:calc(100% - 1px);left:50%;padding-top:18px;opacity:0;visibility:hidden;pointer-events:none;transform:translate3d(-50%,12px,0);transition:opacity .2s ease,visibility .2s ease,transform .28s cubic-bezier(.16,1,.3,1)}.rnn26-nav-menu:hover .rnn26-nav-dropdown,.rnn26-nav-menu:focus-within .rnn26-nav-dropdown{opacity:1;visibility:visible;pointer-events:auto;transform:translate3d(-50%,0,0)}\r\n.rnn26-nav-dropdown-inner{padding:18px;background:rgba(3,2,3,.985);border:1px solid rgba(255,255,255,.13);box-shadow:0 28px 74px rgba(0,0,0,.5);backdrop-filter:blur(18px);-webkit-backdrop-filter:blur(18px)}.rnn26-nav-dropdown--learn{width:500px}.rnn26-nav-dropdown--shop{width:520px}.rnn26-nav-dropdown-kicker{margin-bottom:13px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.18em;text-transform:uppercase}.rnn26-nav-dropdown-list{display:grid;grid-template-columns:1fr;gap:2px}.rnn26-nav-dropdown--shop .rnn26-nav-dropdown-list{grid-template-columns:1fr 1fr}.rnn26-header-nav .rnn26-nav-dropdown-item{display:block;min-height:68px;padding:13px 14px;background:rgba(255,255,255,.025);border:1px solid transparent;opacity:1;transition:.2s ease}.rnn26-header-nav .rnn26-nav-dropdown-item:hover{background:rgba(255,255,255,.075);border-color:rgba(255,255,255,.09);transform:translateY(-1px)}.rnn26-nav-dropdown-meta{display:block;margin-bottom:7px;color:var(--red);font-family:var(--mono);font-size:7px;font-weight:800;letter-spacing:.15em;text-transform:uppercase}.rnn26-nav-dropdown-name{display:block;color:#fff;font-family:var(--display);font-size:21px;font-style:italic;font-weight:900;letter-spacing:-.035em;line-height:.95;text-transform:uppercase}.rnn26-nav-dropdown-all{display:flex!important;align-items:center;justify-content:space-between;margin-top:9px;padding:16px 15px;background:var(--red);color:#fff!important;opacity:1!important}.rnn26-nav-dropdown-all:hover{background:#fff;color:#030203!important}\r\n.rnn26-header-actions{display:flex;justify-content:flex-end;align-items:center;gap:18px}.rnn26-header-cart{display:inline-flex!important;align-items:center;justify-content:center;min-height:40px;padding:0 20px!important;background:var(--red);color:#fff!important;opacity:1!important}.rnn26-header-cart:hover{background:#fff!important;color:#030203!important}\r\n.rnn26-mobile-toggle{display:none;position:relative;width:42px;height:42px;flex:0 0 42px;padding:0;border:1px solid rgba(255,255,255,.26);background:rgba(3,2,3,.22);color:#fff;cursor:pointer;align-items:center;justify-content:center}.rnn26-mobile-toggle-lines{position:relative;width:18px;height:14px;display:block}.rnn26-mobile-toggle-lines span{position:absolute;left:0;width:18px;height:1.5px;background:#fff;transform-origin:center;transition:.24s ease}.rnn26-mobile-toggle-lines span:nth-child(1){top:0}.rnn26-mobile-toggle-lines span:nth-child(2){top:6px}.rnn26-mobile-toggle-lines span:nth-child(3){top:12px}.rnn26-mobile-toggle.is-open{background:var(--red);border-color:var(--red)}.rnn26-mobile-toggle.is-open .rnn26-mobile-toggle-lines span:nth-child(1){top:6px;transform:rotate(45deg)}.rnn26-mobile-toggle.is-open .rnn26-mobile-toggle-lines span:nth-child(2){opacity:0}.rnn26-mobile-toggle.is-open .rnn26-mobile-toggle-lines span:nth-child(3){top:6px;transform:rotate(-45deg)}.rnn26-mobile-drawer{display:none}\r\n\r\n\/* HERO *\/\r\n.rnnhydr-hero{position:relative;min-height:100svh;display:grid;grid-template-columns:.92fr 1.08fr;overflow:hidden;background:#030203}\r\n.rnnhydr-hero-copy{position:relative;z-index:4;display:flex;flex-direction:column;justify-content:flex-end;padding:calc(var(--nav-height) + 72px) 4vw 7vh;background:radial-gradient(circle at 25% 75%,rgba(213,49,39,.18),transparent 32%),linear-gradient(135deg,#030203,#0a0607 65%,#140506);overflow:hidden}.rnnhydr-hero-copy::after{content:\"HYDRATE\";position:absolute;left:-2vw;bottom:-4vw;font-family:var(--display);font-size:20vw;font-style:italic;font-weight:900;letter-spacing:-.09em;color:transparent;-webkit-text-stroke:1px rgba(255,255,255,.055);pointer-events:none}.rnnhydr-hero-copy>*{position:relative;z-index:2}.rnnhydr-hero-kicker{color:var(--red);margin-bottom:24px}.rnnhydr-hero-title{font-size:clamp(68px,9.4vw,160px)}.rnnhydr-hero-title .red{color:var(--red)}.rnnhydr-hero-deck{margin-top:30px;max-width:720px;color:rgba(255,255,255,.76)}.rnnhydr-hero-meta-line{display:flex;gap:18px;flex-wrap:wrap;margin-top:28px;color:rgba(255,255,255,.46);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnnhydr-hero-actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:32px}\r\n.rnnhydr-hero-media{position:relative;min-height:100svh;background:linear-gradient(90deg,rgba(3,2,3,.08),transparent 20%),linear-gradient(180deg,transparent 46%,rgba(3,2,3,.68)),url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/22-scaled.jpg\") center center\/cover no-repeat;border-left:1px solid rgba(255,255,255,.08)}.rnnhydr-hero-media::before{content:\"\";position:absolute;inset:0;background-image:radial-gradient(circle,rgba(213,49,39,.45) 1.15px,transparent 1.15px);background-size:11px 11px;mask-image:linear-gradient(125deg,#000,transparent 65%);-webkit-mask-image:linear-gradient(125deg,#000,transparent 65%);opacity:.25}.rnnhydr-hero-number{position:absolute;right:-1vw;top:10vh;font-family:var(--display);font-size:25vw;font-style:italic;font-weight:900;letter-spacing:-.08em;line-height:.75;color:rgba(255,255,255,.08)}.rnnhydr-hero-caption{position:absolute;left:3vw;right:3vw;bottom:28px;padding-top:17px;border-top:1px solid rgba(255,255,255,.35);display:grid;grid-template-columns:1fr auto;gap:20px;color:#fff}.rnnhydr-hero-caption strong{font-family:var(--display);font-size:clamp(28px,3vw,48px);font-style:italic;font-weight:900;letter-spacing:-.04em;text-transform:uppercase}.rnnhydr-hero-caption span{align-self:end;color:rgba(255,255,255,.6);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}\r\n\r\n\/* QUICK ANSWER *\/\r\n.rnnhydr-quick{position:relative;padding:clamp(90px,8vw,140px) 4vw;background:var(--paper);color:var(--black);overflow:hidden}.rnnhydr-quick::after{content:\"FLUID\";position:absolute;right:-2vw;bottom:-5vw;font-family:var(--display);font-size:21vw;font-style:italic;font-weight:900;letter-spacing:-.08em;color:rgba(3,2,3,.035)}.rnnhydr-quick-grid{position:relative;z-index:2;display:grid;grid-template-columns:.70fr 1.30fr;gap:7vw;align-items:start}.rnnhydr-quick-title{font-size:clamp(64px,7.8vw,132px)}.rnnhydr-quick-title .red{color:var(--red)}.rnnhydr-quick-cards{display:grid;grid-template-columns:repeat(3,1fr);gap:1px;background:rgba(3,2,3,.14);border:1px solid rgba(3,2,3,.14)}.rnnhydr-quick-card{padding:27px;background:#fff}.rnnhydr-quick-card small{display:block;margin-bottom:12px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.15em;text-transform:uppercase}.rnnhydr-quick-card h3{margin:0 0 14px;font-family:var(--display);font-size:clamp(34px,3vw,48px);font-style:italic;font-weight:900;letter-spacing:-.04em;line-height:.9;text-transform:uppercase}.rnnhydr-quick-card p{margin:0;color:rgba(3,2,3,.66);font-size:14px;line-height:1.65}.rnnhydr-quick-card.is-hot{background:linear-gradient(145deg,var(--red),var(--deep));color:#fff}.rnnhydr-quick-card.is-hot small{color:#030203}.rnnhydr-quick-card.is-hot p{color:rgba(255,255,255,.85)}.rnnhydr-source-tag{display:inline-flex;margin-top:22px;padding:8px 10px;background:#030203;color:#fff;font-family:var(--mono);font-size:7px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}\r\n\r\n\/* ARTICLE SHELL *\/\r\n.rnnhydr-article{position:relative;padding:clamp(95px,8vw,145px) 4vw;background:#050405}.rnnhydr-article-wrap{display:grid;grid-template-columns:minmax(220px,.30fr) minmax(0,1fr);gap:7vw;max-width:1500px;margin:0 auto}.rnnhydr-toc{position:sticky;top:105px;align-self:start}.rnnhydr-toc-title{margin-bottom:18px;color:var(--red)}.rnnhydr-toc a{display:block;padding:13px 0;border-bottom:1px solid rgba(255,255,255,.11);color:rgba(255,255,255,.58);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.11em;text-transform:uppercase;transition:.2s ease}.rnnhydr-toc a:hover{color:#fff;padding-left:8px}.rnnhydr-content{max-width:930px}.rnnhydr-section{scroll-margin-top:100px;margin-bottom:95px}.rnnhydr-section:last-child{margin-bottom:0}.rnnhydr-section-kicker{margin-bottom:16px;color:var(--red)}.rnnhydr-section-title{font-size:clamp(52px,6vw,98px);margin-bottom:30px}.rnnhydr-content p{margin:0 0 24px;color:rgba(255,255,255,.74);font-size:clamp(17px,1.1vw,20px);line-height:1.78}.rnnhydr-content strong{color:#fff}.rnnhydr-content sup a{color:var(--orange);font-family:var(--mono);font-size:10px}.rnnhydr-callout{margin:36px 0;padding:25px 28px;background:linear-gradient(135deg,rgba(213,49,39,.18),rgba(116,16,18,.14));border:1px solid rgba(213,49,39,.45)}.rnnhydr-callout strong{display:block;margin-bottom:10px;font-family:var(--display);font-size:32px;font-style:italic;text-transform:uppercase}.rnnhydr-callout p{margin:0;font-size:15px}\r\n\r\n\/* BEFORE \/ DURING \/ AFTER TIMELINE *\/\r\n.rnnhydr-timeline{margin-top:38px;border-top:1px solid rgba(255,255,255,.18)}.rnnhydr-timeline-row{display:grid;grid-template-columns:145px 1fr;gap:28px;padding:24px 0;border-bottom:1px solid rgba(255,255,255,.18)}.rnnhydr-timeline-row small{color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.15em;text-transform:uppercase}.rnnhydr-timeline-row h3{margin:0 0 9px;font-family:var(--display);font-size:clamp(30px,3vw,46px);font-style:italic;font-weight:900;letter-spacing:-.04em;line-height:.9;text-transform:uppercase}.rnnhydr-timeline-row p{margin:0;font-size:14px;line-height:1.62;color:rgba(255,255,255,.64)}\r\n\r\n\/* SWEAT RATE *\/\r\n.rnnhydr-sweat{margin:38px 0 0;border:1px solid rgba(255,255,255,.15);background:#0b0a0b}.rnnhydr-sweat-head{padding:26px 28px;border-bottom:1px solid rgba(255,255,255,.12);background:linear-gradient(135deg,rgba(213,49,39,.18),transparent)}.rnnhydr-sweat-head small{display:block;margin-bottom:10px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnnhydr-sweat-head h3{margin:0;font-family:var(--display);font-size:clamp(38px,4vw,66px);font-style:italic;font-weight:900;letter-spacing:-.04em;line-height:.86;text-transform:uppercase}.rnnhydr-formula{padding:26px 28px;color:#fff;font-family:var(--mono);font-size:clamp(13px,1.1vw,17px);font-weight:800;line-height:1.7;letter-spacing:.03em;border-bottom:1px solid rgba(255,255,255,.12)}.rnnhydr-example{display:grid;grid-template-columns:repeat(4,1fr);gap:1px;background:rgba(255,255,255,.12)}.rnnhydr-example div{padding:22px;background:#0b0a0b}.rnnhydr-example small{display:block;margin-bottom:8px;color:var(--red);font-family:var(--mono);font-size:7px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnnhydr-example strong{font-family:var(--display);font-size:32px;font-style:italic;font-weight:900;letter-spacing:-.04em;text-transform:uppercase}.rnnhydr-sweat-note{padding:20px 28px;color:rgba(255,255,255,.58);font-size:13px;line-height:1.6}\r\n\r\n\/* FULL IMAGE BREAK *\/\r\n.rnnhydr-image-break{position:relative;min-height:82svh;display:flex;align-items:flex-end;padding:9vh 4vw 8vh;background:linear-gradient(90deg,rgba(3,2,3,.89),rgba(3,2,3,.40) 55%,rgba(3,2,3,.10)),linear-gradient(0deg,rgba(3,2,3,.72),transparent 52%),url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/17-scaled.jpg\") center 50%\/cover fixed;overflow:hidden}.rnnhydr-image-break::before{content:\"\";position:absolute;inset:0;background-image:radial-gradient(circle,rgba(232,92,47,.55) 1.1px,transparent 1.1px);background-size:12px 12px;mask-image:linear-gradient(90deg,#000,transparent 60%);-webkit-mask-image:linear-gradient(90deg,#000,transparent 60%);opacity:.28}.rnnhydr-image-inner{position:relative;z-index:2;max-width:1100px}.rnnhydr-image-title{font-size:clamp(70px,10vw,170px)}.rnnhydr-image-title .red{color:var(--red)}.rnnhydr-image-copy{margin-top:26px;max-width:760px;color:rgba(255,255,255,.75)}\r\n\r\n\/* PRACTICAL PLAN *\/\r\n.rnnhydr-plan{position:relative;padding:clamp(95px,8vw,145px) 4vw;background:var(--red);overflow:hidden}.rnnhydr-plan::before{content:\"\";position:absolute;inset:0;background-image:radial-gradient(circle,rgba(3,2,3,.34) 1.1px,transparent 1.1px);background-size:11px 11px;mask-image:linear-gradient(110deg,#000,transparent 72%);-webkit-mask-image:linear-gradient(110deg,#000,transparent 72%);opacity:.20}.rnnhydr-plan-grid{position:relative;z-index:2;display:grid;grid-template-columns:.88fr 1.12fr;gap:8vw;align-items:start}.rnnhydr-plan-title{font-size:clamp(66px,8.5vw,145px)}.rnnhydr-plan-title .dark{color:#030203}.rnnhydr-steps{display:grid;gap:1px;background:rgba(3,2,3,.20);border:1px solid rgba(3,2,3,.20)}.rnnhydr-step{display:grid;grid-template-columns:80px 1fr;gap:24px;padding:28px;background:rgba(255,255,255,.10)}.rnnhydr-step-num{font-family:var(--display);font-size:58px;font-style:italic;font-weight:900;line-height:.8;color:#030203}.rnnhydr-step h3{margin:0 0 10px;font-family:var(--display);font-size:36px;font-style:italic;font-weight:900;letter-spacing:-.04em;text-transform:uppercase}.rnnhydr-step p{margin:0;color:rgba(255,255,255,.83);font-size:14px;line-height:1.62}\r\n\r\n\/* FLUID OPTIONS *\/\r\n.rnnhydr-options{padding:clamp(95px,8vw,145px) 4vw;background:var(--paper);color:var(--black)}.rnnhydr-options-head{display:grid;grid-template-columns:1fr 1fr;gap:7vw;align-items:end;margin-bottom:48px}.rnnhydr-options-title{font-size:clamp(66px,8vw,138px)}.rnnhydr-options-title .red{color:var(--red)}.rnnhydr-options-copy{color:rgba(3,2,3,.65)}.rnnhydr-options-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:1px;background:rgba(3,2,3,.14);border:1px solid rgba(3,2,3,.14)}.rnnhydr-option{padding:26px;background:#f8f8f4}.rnnhydr-option small{display:block;margin-bottom:10px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.13em;text-transform:uppercase}.rnnhydr-option h3{margin:0 0 12px;font-family:var(--display);font-size:40px;font-style:italic;font-weight:900;letter-spacing:-.04em;text-transform:uppercase}.rnnhydr-option p{margin:0;color:rgba(3,2,3,.62);font-size:13px;line-height:1.58}\r\n\r\n\/* HYPERHYDRATE CTA *\/\r\n.rnnhydr-hyper{position:relative;min-height:82svh;display:grid;grid-template-columns:1fr 1fr;background:#030203;overflow:hidden}.rnnhydr-hyper-media{position:relative;min-height:82svh;background:url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/hyperhydrate4.jpg\") center center\/cover no-repeat}.rnnhydr-hyper-media::after{content:\"\";position:absolute;inset:0;background:linear-gradient(90deg,transparent,rgba(3,2,3,.25)),linear-gradient(0deg,rgba(3,2,3,.55),transparent 52%)}.rnnhydr-hyper-copy{position:relative;display:flex;flex-direction:column;justify-content:center;padding:8vh 4vw;background:radial-gradient(circle at 20% 50%,rgba(213,49,39,.18),transparent 38%),#030203}.rnnhydr-hyper-title{font-size:clamp(68px,8vw,140px);margin:18px 0 26px}.rnnhydr-hyper-title .red{color:var(--red)}.rnnhydr-hyper-text{color:rgba(255,255,255,.70)}.rnnhydr-hyper-note{margin-top:22px;color:rgba(255,255,255,.42);font-family:var(--mono);font-size:8px;line-height:1.6;letter-spacing:.08em;text-transform:uppercase}.rnnhydr-hyper-actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:30px}\r\n\r\n\/* FAQ *\/\r\n.rnnhydr-faq{padding:clamp(95px,8vw,145px) 4vw;background:#060506}.rnnhydr-faq-grid{display:grid;grid-template-columns:.72fr 1.28fr;gap:8vw}.rnnhydr-faq-title{font-size:clamp(64px,8vw,136px)}.rnnhydr-faq-list{border-top:1px solid rgba(255,255,255,.16)}.rnnhydr-faq-item{border-bottom:1px solid rgba(255,255,255,.16)}.rnnhydr-faq-q{width:100%;display:grid;grid-template-columns:1fr auto;gap:22px;align-items:center;padding:24px 0;border:0;background:transparent;color:#fff;text-align:left;cursor:pointer}.rnnhydr-faq-q span:first-child{font-family:var(--display);font-size:clamp(30px,3vw,48px);font-style:italic;font-weight:900;letter-spacing:-.04em;line-height:.95;text-transform:uppercase}.rnnhydr-faq-plus{font-family:var(--mono);font-size:22px;color:var(--red);transition:transform .22s ease}.rnnhydr-faq-item.is-open .rnnhydr-faq-plus{transform:rotate(45deg)}.rnnhydr-faq-a{max-height:0;overflow:hidden;opacity:0;transition:max-height .35s ease,opacity .25s ease}.rnnhydr-faq-item.is-open .rnnhydr-faq-a{max-height:620px;opacity:1}.rnnhydr-faq-a p{padding:0 0 24px;margin:0;color:rgba(255,255,255,.68);font-size:15px;line-height:1.7}\r\n\r\n\/* REFERENCES *\/\r\n.rnnhydr-references{padding:clamp(85px,7vw,120px) 4vw;background:#efefec;color:#030203}.rnnhydr-ref-wrap{max-width:1200px;margin:0 auto}.rnnhydr-ref-title{font-size:clamp(52px,6vw,100px);margin-bottom:34px}.rnnhydr-ref-list{counter-reset:refs;border-top:1px solid rgba(3,2,3,.18)}.rnnhydr-ref{counter-increment:refs;display:grid;grid-template-columns:58px 1fr auto;gap:20px;align-items:center;padding:20px 0;border-bottom:1px solid rgba(3,2,3,.18)}.rnnhydr-ref::before{content:counter(refs,decimal-leading-zero);font-family:var(--mono);font-size:9px;font-weight:800;color:var(--red)}.rnnhydr-ref strong{display:block;font-size:14px;line-height:1.5}.rnnhydr-ref span{display:block;margin-top:4px;color:rgba(3,2,3,.55);font-size:12px;line-height:1.5}.rnnhydr-ref a{font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.12em;text-transform:uppercase;color:var(--red)}.rnnhydr-disclaimer{margin-top:32px;padding:18px 20px;border-left:3px solid var(--red);background:#fff;color:rgba(3,2,3,.68);font-size:13px;line-height:1.62}\r\n\r\n\/* RELATED *\/\r\n.rnnhydr-related{padding:clamp(95px,8vw,145px) 4vw;background:var(--deep)}.rnnhydr-related-head{display:grid;grid-template-columns:1fr 1fr;gap:7vw;align-items:end;margin-bottom:45px}.rnnhydr-related-title{font-size:clamp(66px,8vw,136px)}.rnnhydr-related-copy{color:rgba(255,255,255,.72)}.rnnhydr-related-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}.rnnhydr-related-card{position:relative;min-height:560px;overflow:hidden;background:#111}.rnnhydr-related-card img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;transition:transform 1s cubic-bezier(.16,1,.3,1)}.rnnhydr-related-card:hover img{transform:scale(1.05)}.rnnhydr-related-card::after{content:\"\";position:absolute;inset:0;background:linear-gradient(0deg,rgba(3,2,3,.91),transparent 60%)}.rnnhydr-related-content{position:absolute;z-index:2;left:28px;right:28px;bottom:28px}.rnnhydr-related-content small{color:var(--orange);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.15em;text-transform:uppercase}.rnnhydr-related-content h3{margin:12px 0 14px;font-family:var(--display);font-size:clamp(48px,5vw,86px);font-style:italic;font-weight:900;letter-spacing:-.05em;line-height:.82;text-transform:uppercase}.rnnhydr-related-content span{font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.13em;text-transform:uppercase}\r\n\r\n\/* FOOTER *\/\r\n.rnn26-footer{position:relative;padding:85px 4vw 30px;background:var(--black);overflow:hidden;border-top:1px solid rgba(255,255,255,.08)}.rnn26-footer::after{content:\"\";position:absolute;right:-9vw;bottom:-15vw;width:min(58vw,900px);aspect-ratio:1;background:url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-24.png\") center\/contain no-repeat;opacity:.045}.rnn26-footer-logo{position:relative;z-index:2;width:min(35vw,520px);margin-bottom:70px}.rnn26-footer-grid{position:relative;z-index:2;display:grid;grid-template-columns:1.6fr repeat(4,1fr);gap:45px}.rnn26-footer-intro{max-width:310px;color:rgba(255,255,255,.42);font-size:14px;line-height:1.65}.rnn26-footer h4{margin:0 0 21px;color:var(--red);font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.16em;text-transform:uppercase}.rnn26-footer a{display:block;margin-bottom:13px;font-size:13px;opacity:.53}.rnn26-footer a:hover{opacity:1}.rnn26-footer-social-pending{display:block;margin-bottom:13px;font-size:13px;opacity:.28;cursor:default}.rnn26-footer-bottom{position:relative;z-index:2;display:flex;align-items:center;justify-content:space-between;gap:24px;margin-top:70px;padding-top:25px;border-top:1px solid rgba(255,255,255,.10);color:rgba(255,255,255,.38);font-family:var(--mono);font-size:8px;letter-spacing:.12em;text-transform:uppercase}.rnn26-footer-bottom a{display:inline;margin:0;opacity:.58}.rnn26-footer-credit{white-space:nowrap}.rnn26-footer-credit a{color:#fff;opacity:.72}\r\n\r\n\/* MOTION *\/\r\n.rnnhydr.js-motion .rnnhydr-reveal{opacity:0;transform:translateY(28px);transition:opacity .9s ease,transform 1s cubic-bezier(.16,1,.3,1);will-change:opacity,transform}.rnnhydr.js-motion .rnnhydr-reveal[data-dir=\"left\"]{transform:translateX(-34px)}.rnnhydr.js-motion .rnnhydr-reveal[data-dir=\"right\"]{transform:translateX(34px)}.rnnhydr.js-motion .rnnhydr-reveal.is-visible{opacity:1;transform:none}\r\n\r\n@media(max-width:1100px){\r\n  .rnn26-header{z-index:1600;grid-template-columns:1fr auto;padding:0 28px;background:rgba(3,2,3,.80);border-bottom-color:rgba(255,255,255,.10);backdrop-filter:blur(14px);-webkit-backdrop-filter:blur(14px)}.rnn26-header-nav{display:none!important}.rnn26-header-logo img{width:150px}.rnn26-header-actions{position:relative;z-index:1602;gap:10px}.rnn26-header-account{display:none!important}.rnn26-mobile-toggle{display:inline-flex}.rnn26-header-cart{min-height:42px;padding:0 18px}\r\n  .rnn26-mobile-drawer{display:block;position:fixed;z-index:1500;top:var(--nav-height);left:0;right:0;height:calc(100dvh - var(--nav-height));background:radial-gradient(circle at 92% 16%,rgba(213,49,39,.16),transparent 32%),linear-gradient(180deg,#080708,#030203);border-top:1px solid rgba(255,255,255,.08);overflow:auto;opacity:0;visibility:hidden;pointer-events:none;transform:translate3d(0,-14px,0);transition:.3s ease}.rnn26-mobile-drawer.is-open{opacity:1;visibility:visible;pointer-events:auto;transform:none}.rnn26-mobile-menu-inner{min-height:100%;padding:44px 32px 46px;display:flex;flex-direction:column}.rnn26-mobile-menu-kicker{margin-bottom:20px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.20em;text-transform:uppercase}.rnn26-mobile-primary{display:flex;flex-direction:column;border-top:1px solid rgba(255,255,255,.12)}.rnn26-mobile-primary>a,.rnn26-mobile-row{min-height:72px;border-bottom:1px solid rgba(255,255,255,.12)}.rnn26-mobile-primary>a{display:flex;align-items:center;justify-content:space-between;color:#fff;font-family:var(--display);font-size:clamp(34px,5.3vw,58px);font-style:italic;font-weight:900;letter-spacing:-.045em;line-height:.92;text-transform:uppercase}.rnn26-mobile-primary>a::after{content:\"\u2192\";color:var(--red);font-family:var(--mono);font-size:14px;font-style:normal}.rnn26-mobile-row{display:grid;grid-template-columns:1fr 58px}.rnn26-mobile-row>a{display:flex;align-items:center;color:#fff;font-family:var(--display);font-size:clamp(34px,5.3vw,58px);font-style:italic;font-weight:900;letter-spacing:-.045em;text-transform:uppercase}.rnn26-mobile-subtoggle{display:flex;align-items:center;justify-content:center;margin:12px 0 12px 12px;border:1px solid rgba(255,255,255,.18);background:rgba(255,255,255,.025);color:var(--red);cursor:pointer;font-family:var(--mono);font-size:17px}.rnn26-mobile-subtoggle.is-open{transform:rotate(45deg);background:var(--red);border-color:var(--red);color:#fff}.rnn26-mobile-submenu{max-height:0;overflow:hidden;opacity:0;transition:max-height .36s ease,opacity .24s ease;border-bottom:1px solid rgba(255,255,255,.12)}.rnn26-mobile-submenu.is-open{max-height:900px;opacity:1}.rnn26-mobile-submenu-inner{padding:8px 0 18px;display:grid;grid-template-columns:1fr 1fr;gap:8px}.rnn26-mobile-submenu a{min-height:66px;display:flex;flex-direction:column;justify-content:center;gap:5px;padding:12px 14px;background:#0d0b0d;border:1px solid rgba(255,255,255,.08)}.rnn26-mobile-sub-meta{color:var(--red);font-family:var(--mono);font-size:7px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnn26-mobile-sub-name{font-family:var(--display);font-size:22px;font-style:italic;font-weight:900;text-transform:uppercase}.rnn26-mobile-support{margin-top:auto;padding-top:28px;display:flex;flex-wrap:wrap;gap:10px 22px}.rnn26-mobile-support a{color:rgba(255,255,255,.62);font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnnhydr.rnn26-menu-open .rnn26-header{background:#030203}\r\n  .rnnhydr-hero{grid-template-columns:1fr 1fr}.rnnhydr-hero-copy{padding-left:32px;padding-right:32px}.rnnhydr-quick,.rnnhydr-article,.rnnhydr-plan,.rnnhydr-options,.rnnhydr-faq,.rnnhydr-references,.rnnhydr-related{padding-left:32px;padding-right:32px}.rnnhydr-quick-grid{grid-template-columns:1fr;gap:44px}.rnnhydr-article-wrap{grid-template-columns:200px 1fr;gap:45px}.rnnhydr-example{grid-template-columns:repeat(2,1fr)}.rnnhydr-options-grid{grid-template-columns:repeat(2,1fr)}.rnnhydr-image-break{background-attachment:scroll;padding-left:32px;padding-right:32px}.rnn26-footer{padding-left:32px;padding-right:32px}.rnn26-footer-grid{grid-template-columns:1.5fr 1fr 1fr}\r\n}\r\n@media(max-width:767px){\r\n  html,body{background:#030203!important;overflow-x:hidden}.rnnhydr{left:0;width:100%;margin-left:0;--nav-height:66px}.rnn26-header{height:66px;padding:0 20px}.rnn26-header-logo img{width:128px}.rnn26-header-actions{gap:8px}.rnn26-mobile-toggle{width:40px;height:40px;flex-basis:40px}.rnn26-header-cart{min-height:40px;padding:0 15px!important;font-size:8px!important}.rnn26-mobile-menu-inner{padding:30px 20px 34px}.rnn26-mobile-primary>a,.rnn26-mobile-row{min-height:68px}.rnn26-mobile-primary>a,.rnn26-mobile-row>a{font-size:clamp(32px,10.2vw,46px)}.rnn26-mobile-row{grid-template-columns:1fr 52px}.rnn26-mobile-submenu-inner{grid-template-columns:1fr}.rnn26-mobile-submenu.is-open{max-height:1150px}\r\n  .rnnhydr-hero{display:flex;flex-direction:column;min-height:auto}.rnnhydr-hero-copy{min-height:780px;padding:calc(var(--nav-height) + 52px) 20px 58px}.rnnhydr-hero-title{font-size:clamp(54px,16.5vw,84px)}.rnnhydr-hero-actions{flex-direction:column}.rnnhydr-btn{width:100%}.rnnhydr-hero-media{min-height:590px;border-left:0;border-top:1px solid rgba(255,255,255,.08);background-position:60% center}.rnnhydr-hero-caption{left:20px;right:20px;grid-template-columns:1fr}.rnnhydr-quick,.rnnhydr-article,.rnnhydr-plan,.rnnhydr-options,.rnnhydr-faq,.rnnhydr-references,.rnnhydr-related{padding:78px 20px}.rnnhydr-quick-grid,.rnnhydr-article-wrap,.rnnhydr-plan-grid,.rnnhydr-options-head,.rnnhydr-faq-grid,.rnnhydr-related-head{grid-template-columns:1fr;gap:38px}.rnnhydr-quick-cards{grid-template-columns:1fr}.rnnhydr-toc{position:relative;top:auto}.rnnhydr-section{margin-bottom:72px}.rnnhydr-timeline-row{grid-template-columns:1fr;gap:10px}.rnnhydr-example{grid-template-columns:1fr 1fr}.rnnhydr-image-break{min-height:72svh;padding:78px 20px 60px;background-attachment:scroll;background-position:58% center}.rnnhydr-image-title{font-size:clamp(58px,17vw,88px)}.rnnhydr-step{grid-template-columns:58px 1fr;padding:22px}.rnnhydr-options-grid{grid-template-columns:1fr}.rnnhydr-hyper{display:flex;flex-direction:column}.rnnhydr-hyper-media{min-height:580px}.rnnhydr-hyper-copy{padding:78px 20px}.rnnhydr-hyper-actions{flex-direction:column}.rnnhydr-related-grid{grid-template-columns:1fr}.rnnhydr-related-card{min-height:500px}.rnnhydr-ref{grid-template-columns:42px 1fr}.rnnhydr-ref a{grid-column:2}.rnn26-footer{padding:64px 20px 24px}.rnn26-footer-logo{width:65vw}.rnn26-footer-grid{grid-template-columns:1fr 1fr}.rnn26-footer-main{grid-column:1\/-1}.rnn26-footer-bottom{flex-direction:column;align-items:flex-start;gap:14px}.rnn26-footer-credit{white-space:normal}\r\n}\r\n@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}.rnnhydr.js-motion .rnnhydr-reveal{opacity:1!important;transform:none!important;transition:none!important}.rnnhydr *{transition:none!important}}\r\n<\/style>\r\n\r\n<div class=\"rnnhydr\" id=\"rnnhydrTop\">\r\n<header class=\"rnn26-header\">\r\n  <a class=\"rnn26-header-logo\" href=\"https:\/\/runnn.com.neonsnow.com.au\/\" aria-label=\"RUNNN home\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-19.png\" alt=\"RUNNN\"><\/a>\r\n  <nav class=\"rnn26-header-nav\" aria-label=\"Primary navigation\">\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\">The System<\/a>\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=302\">Why RUNNN<\/a>\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=303\">Culture<\/a>\r\n    <div class=\"rnn26-nav-menu\">\r\n      <a class=\"rnn26-nav-trigger is-current\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\" aria-haspopup=\"true\">Learn <span class=\"rnn26-nav-chevron\" aria-hidden=\"true\">&#9662;<\/span><\/a>\r\n      <div class=\"rnn26-nav-dropdown rnn26-nav-dropdown--learn\"><div class=\"rnn26-nav-dropdown-inner\"><div class=\"rnn26-nav-dropdown-kicker\">RUNNN LAB \/ KNOW YOUR RUN<\/div><div class=\"rnn26-nav-dropdown-list\">\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\"><span class=\"rnn26-nav-dropdown-meta\">RUNNN LAB<\/span><span class=\"rnn26-nav-dropdown-name\">Explore Learn<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321\"><span class=\"rnn26-nav-dropdown-meta\">FUEL \/ RUNNING<\/span><span class=\"rnn26-nav-dropdown-name\">When Should You Fuel?<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325\"><span class=\"rnn26-nav-dropdown-meta\">HYDRATION \/ LEARN<\/span><span class=\"rnn26-nav-dropdown-name\">Hydration Before, During &amp; After<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><span class=\"rnn26-nav-dropdown-meta\">TRAINING \/ MINDSET<\/span><span class=\"rnn26-nav-dropdown-name\">Build a Consistent Routine<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\"><span class=\"rnn26-nav-dropdown-meta\">HELP \/ ANSWERS<\/span><span class=\"rnn26-nav-dropdown-name\">FAQ<\/span><\/a>\r\n      <\/div><\/div><\/div>\r\n    <\/div>\r\n    <div class=\"rnn26-nav-menu\">\r\n      <a class=\"rnn26-nav-trigger\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\" aria-haspopup=\"true\">Shop <span class=\"rnn26-nav-chevron\" aria-hidden=\"true\">&#9662;<\/span><\/a>\r\n      <div class=\"rnn26-nav-dropdown rnn26-nav-dropdown--shop\"><div class=\"rnn26-nav-dropdown-inner\"><div class=\"rnn26-nav-dropdown-kicker\">SHOP THE RUNNN SYSTEM<\/div><div class=\"rnn26-nav-dropdown-list\">\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=331\"><span class=\"rnn26-nav-dropdown-meta\">01 \/ PRE RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN GO<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=330\"><span class=\"rnn26-nav-dropdown-meta\">02 \/ MID RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN GEL<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=329\"><span class=\"rnn26-nav-dropdown-meta\">03 \/ HYDRATE<\/span><span class=\"rnn26-nav-dropdown-name\">HYPERHYDRATE<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=336\"><span class=\"rnn26-nav-dropdown-meta\">04 \/ POST RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNCOVERY<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=335\"><span class=\"rnn26-nav-dropdown-meta\">GEAR \/ CARRY<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN POUCH<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=339\"><span class=\"rnn26-nav-dropdown-meta\">GEAR \/ TIME<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN WATCH<\/span><\/a>\r\n      <\/div><a class=\"rnn26-nav-dropdown-all\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\"><span>VIEW ALL PRODUCTS<\/span><span>&rarr;<\/span><\/a><\/div><\/div>\r\n    <\/div>\r\n  <\/nav>\r\n  <div class=\"rnn26-header-actions\"><a class=\"rnn26-header-account\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=308\">Account<\/a><button class=\"rnn26-mobile-toggle\" id=\"rnn26MobileToggle\" type=\"button\" aria-label=\"Open navigation menu\" aria-controls=\"rnn26MobileMenu\" aria-expanded=\"false\"><span class=\"rnn26-mobile-toggle-lines\" aria-hidden=\"true\"><span><\/span><span><\/span><span><\/span><\/span><\/button><a class=\"rnn26-header-cart\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=309\">Cart<\/a><\/div>\r\n<\/header>\r\n\r\n<div class=\"rnn26-mobile-drawer\" id=\"rnn26MobileMenu\" aria-hidden=\"true\"><div class=\"rnn26-mobile-menu-inner\"><div class=\"rnn26-mobile-menu-kicker\">RUNNN \/ NAVIGATION<\/div><nav class=\"rnn26-mobile-primary\" aria-label=\"Mobile navigation\">\r\n  <a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\"><span>The System<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=302\"><span>Why RUNNN<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=303\"><span>Culture<\/span><\/a>\r\n  <div class=\"rnn26-mobile-menu-group\"><div class=\"rnn26-mobile-row\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\">Learn<\/a><button class=\"rnn26-mobile-subtoggle\" type=\"button\" aria-label=\"Toggle Learn links\" aria-expanded=\"false\" aria-controls=\"rnn26MobileLearn\" data-rnn-mobile-submenu=\"rnn26MobileLearn\">+<\/button><\/div><div class=\"rnn26-mobile-submenu\" id=\"rnn26MobileLearn\"><div class=\"rnn26-mobile-submenu-inner\">\r\n    <a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\"><span class=\"rnn26-mobile-sub-meta\">RUNNN LAB<\/span><span class=\"rnn26-mobile-sub-name\">Explore Learn<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321\"><span class=\"rnn26-mobile-sub-meta\">FUEL \/ RUNNING<\/span><span class=\"rnn26-mobile-sub-name\">When Should You Fuel?<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325\"><span class=\"rnn26-mobile-sub-meta\">HYDRATION<\/span><span class=\"rnn26-mobile-sub-name\">Hydration Before, During &amp; After<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><span class=\"rnn26-mobile-sub-meta\">TRAINING \/ MINDSET<\/span><span class=\"rnn26-mobile-sub-name\">Build a Consistent Routine<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\"><span class=\"rnn26-mobile-sub-meta\">HELP \/ ANSWERS<\/span><span class=\"rnn26-mobile-sub-name\">FAQ<\/span><\/a>\r\n  <\/div><\/div><\/div>\r\n  <div class=\"rnn26-mobile-menu-group\"><div class=\"rnn26-mobile-row\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\">Shop<\/a><button class=\"rnn26-mobile-subtoggle\" type=\"button\" aria-label=\"Toggle Shop links\" aria-expanded=\"false\" 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class=\"rnn26-mobile-sub-meta\">GEAR \/ CARRY<\/span><span class=\"rnn26-mobile-sub-name\">RUNNN POUCH<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=339\"><span class=\"rnn26-mobile-sub-meta\">GEAR \/ TIME<\/span><span class=\"rnn26-mobile-sub-name\">RUNNN WATCH<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\"><span class=\"rnn26-mobile-sub-meta\">ALL PRODUCTS<\/span><span class=\"rnn26-mobile-sub-name\">View All RUNNN<\/span><\/a>\r\n  <\/div><\/div><\/div>\r\n<\/nav><div class=\"rnn26-mobile-support\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=308\">Account<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\">FAQ<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=314\">Shipping<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=342\">Returns<\/a><\/div><\/div><\/div>\r\n\r\n<section class=\"rnnhydr-hero\">\r\n  <div class=\"rnnhydr-hero-copy\"><div class=\"rnnhydr-kicker rnnhydr-hero-kicker rnnhydr-reveal\">RUNNN LAB \/ HYDRATION \/ RUNNING<\/div><h1 class=\"rnnhydr-display rnnhydr-hero-title rnnhydr-reveal\">Hydration<br><span class=\"red\">before, during<\/span><br>&amp; after running.<\/h1><p class=\"rnnhydr-copy rnnhydr-hero-deck rnnhydr-reveal\">Good hydration is not about forcing litres on a schedule. It is about starting the run in a normal fluid state, matching drinking to your actual losses and conditions, then replacing what you lost without overdoing it.<\/p><div class=\"rnnhydr-hero-meta-line rnnhydr-reveal\"><span>Evidence-based guide<\/span><span>Sweat rate + electrolytes<\/span><span>RUNNN Lab<\/span><\/div><div class=\"rnnhydr-hero-actions rnnhydr-reveal\"><a class=\"rnnhydr-btn rnnhydr-btn-red\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325#quick-answer\">Get the quick answer &rarr;<\/a><a class=\"rnnhydr-btn\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=329\">Explore HYPERHYDRATE<\/a><\/div><\/div>\r\n  <div class=\"rnnhydr-hero-media\" role=\"img\" aria-label=\"Runner on a sunlit green wooded path\"><div class=\"rnnhydr-hero-number\" aria-hidden=\"true\">02<\/div><div class=\"rnnhydr-hero-caption\"><strong>Drink for the run<br>you are actually doing.<\/strong><span>RUNNN LAB \/ 2026<\/span><\/div><\/div>\r\n<\/section>\r\n\r\n<section class=\"rnnhydr-quick\" id=\"quick-answer\"><div class=\"rnnhydr-quick-grid\"><div><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red);margin-bottom:18px\">THE SHORT VERSION<\/div><h2 class=\"rnnhydr-display rnnhydr-quick-title rnnhydr-reveal\">Hydrate to<br><span class=\"red\">your losses.<\/span><\/h2><span class=\"rnnhydr-source-tag rnnhydr-reveal\">Evidence summary \/ AIS + ACSM + NATA<\/span><\/div><div class=\"rnnhydr-quick-cards rnnhydr-reveal\"><div class=\"rnnhydr-quick-card\"><small>Before<\/small><h3>Start normal.<\/h3><p>Arrive euhydrated rather than trying to \u201cwater load\u201d at the last minute. If you know you are under-hydrated, ACSM guidance uses about 5\u20137 mL\/kg roughly four hours before exercise, with an additional 3\u20135 mL\/kg about two hours before if urine remains very dark or absent.<\/p><\/div><div class=\"rnnhydr-quick-card is-hot\"><small>During<\/small><h3>Match the day.<\/h3><p>There is no universal litres-per-hour rule. Sweat rate, heat, humidity, pace, body size and access to fluid all matter. Aim to avoid excessive dehydration while also avoiding weight gain from overdrinking.<\/p><\/div><div class=\"rnnhydr-quick-card\"><small>After<\/small><h3>Replace the deficit.<\/h3><p>If rapid recovery is needed after a substantial fluid loss, current AIS guidance suggests roughly 1.2\u20131.5 times the estimated fluid deficit over 2\u20134 hours, alongside sodium to improve fluid retention.<\/p><\/div><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-article\"><div class=\"rnnhydr-article-wrap\"><aside class=\"rnnhydr-toc rnnhydr-reveal\"><div class=\"rnnhydr-kicker rnnhydr-toc-title\">IN THIS ARTICLE<\/div><a href=\"#why-hydrate\">Why hydration matters<\/a><a href=\"#before-run\">Before the run<\/a><a href=\"#during-run\">During the run<\/a><a href=\"#sweat-rate\">Find your sweat rate<\/a><a href=\"#electrolytes\">Electrolytes + sodium<\/a><a href=\"#after-run\">After the run<\/a><a href=\"#heat\">Heat + humidity<\/a><a href=\"#overdrinking\">Do not overdrink<\/a><\/aside><article class=\"rnnhydr-content\">\r\n\r\n  <section class=\"rnnhydr-section\" id=\"why-hydrate\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">001 \/ WHY HYDRATE<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">Water loss changes<br>the <span style=\"color:var(--red)\">work.<\/span><\/h2><p class=\"rnnhydr-reveal\">Running produces heat, and sweating is one of the body's main ways of losing that heat. If sweat losses outpace fluid intake, body water falls. That can increase cardiovascular and thermal strain, particularly in longer, harder or hotter sessions.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">Sports medicine position statements commonly use a body-mass loss of around <strong>2% or more<\/strong> as a point where performance and physiological strain can become more important, but that is not a command to replace every drop of sweat in real time. Sweat rates vary enormously between runners and across weather, pace, clothing and acclimatisation.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a><\/sup><\/p><div class=\"rnnhydr-callout rnnhydr-reveal\"><strong>The real goal<\/strong><p>Start in a normal hydration state, avoid large preventable fluid deficits, and do not drink so much that you gain body mass during the run.<\/p><\/div><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"before-run\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">002 \/ BEFORE THE RUN<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">Do not start<br><span style=\"color:var(--red)\">behind.<\/span><\/h2><p class=\"rnnhydr-reveal\">For most recreational runners, the best pre-run hydration strategy is simple: drink normally across the day, include fluids with meals, and arrive at the session without marked thirst or obvious signs that you are under-hydrated. The goal is <strong>euhydration<\/strong> \u2014 a normal body-water state \u2014 not deliberate overhydration.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">If a known fluid deficit needs correcting, the ACSM position stand recommends slowly drinking about <strong>5\u20137 mL\/kg of body mass at least four hours before exercise<\/strong>. If you still produce little urine or it remains very dark and concentrated, an additional <strong>3\u20135 mL\/kg around two hours before<\/strong> may be appropriate. These numbers are best treated as a correction strategy, not a requirement for every ordinary run.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a><\/sup><\/p><div class=\"rnnhydr-timeline rnnhydr-reveal\"><div class=\"rnnhydr-timeline-row\"><small>Day before<\/small><div><h3>Drink normally.<\/h3><p>Normal meals and usual fluid intake are often enough when you have plenty of recovery time between sessions.<\/p><\/div><\/div><div class=\"rnnhydr-timeline-row\"><small>4 hours<\/small><div><h3>Correct a known deficit.<\/h3><p>If you are clearly under-hydrated, 5\u20137 mL\/kg is the evidence-based ACSM starting point rather than chugging a large volume immediately before running.<\/p><\/div><\/div><div class=\"rnnhydr-timeline-row\"><small>2 hours<\/small><div><h3>Recheck your cues.<\/h3><p>If urine remains unusually dark or absent, an additional 3\u20135 mL\/kg may be used. If you are already well hydrated, there is no benefit in forcing extra fluid.<\/p><\/div><\/div><div class=\"rnnhydr-timeline-row\"><small>Start line<\/small><div><h3>Comfort matters.<\/h3><p>Begin hydrated but not with a stomach full of fluid. A plan that causes sloshing, repeated toilet stops or discomfort is not a good plan.<\/p><\/div><\/div><\/div><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"during-run\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">003 \/ DURING THE RUN<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">There is no single<br><span style=\"color:var(--red)\">magic number.<\/span><\/h2><p class=\"rnnhydr-reveal\">During exercise, fluid needs should be individualised. NATA recommends using personal sweat rate together with environment, acclimatisation, body size, exercise duration, intensity, fluid access and tolerance rather than prescribing the same fluid rate to everyone.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">A practical performance target is to keep exercise-related body-mass loss below roughly <strong>2%<\/strong> where possible while avoiding weight gain from excess drinking. If you do not know your sweat rate, drinking according to thirst is a sensible safety strategy and helps reduce the risk of overconsumption.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26227507\/\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">For many sessions under an hour, water is usually all that is required. Longer runs, intense intervals or exercise in demanding heat may justify a drink that also contributes carbohydrate or electrolytes depending on the rest of the nutrition plan.<sup><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/sports-drink\/how-and-when-do-i-use-it\" target=\"_blank\" rel=\"noopener noreferrer\">4<\/a><\/sup><\/p><div class=\"rnnhydr-callout rnnhydr-reveal\"><strong>Do not chase sweat perfectly.<\/strong><p>The goal is not necessarily 100% replacement every minute. The useful target is to keep the deficit manageable without exceeding your losses.<\/p><\/div><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"sweat-rate\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">004 \/ FIND YOUR SWEAT RATE<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">Measure your<br><span style=\"color:var(--red)\">own run.<\/span><\/h2><p class=\"rnnhydr-reveal\">Sweat rate is one of the most useful ways to move from generic hydration advice to a plan that reflects your body. Weigh yourself before and after a representative run, track the fluid you drink, and account for any urine produced during the session. Repeat the test in different conditions because the number can change substantially with heat, humidity and intensity.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><div class=\"rnnhydr-sweat rnnhydr-reveal\"><div class=\"rnnhydr-sweat-head\"><small>NATA SWEAT-RATE METHOD<\/small><h3>Body mass + fluid in \u2212 fluid out.<\/h3><\/div><div class=\"rnnhydr-formula\">Sweat loss (L) \u2248 pre-run mass (kg) \u2212 post-run mass (kg) + fluid consumed (L) \u2212 urine produced (L)<br>Sweat rate (L\/h) = sweat loss \u00f7 exercise duration (h)<\/div><div class=\"rnnhydr-example\"><div><small>Before<\/small><strong>70.0 kg<\/strong><\/div><div><small>After<\/small><strong>69.2 kg<\/strong><\/div><div><small>Drank<\/small><strong>0.5 L<\/strong><\/div><div><small>1 hour result<\/small><strong>1.3 L\/h<\/strong><\/div><\/div><div class=\"rnnhydr-sweat-note\">Example only: 0.8 kg body-mass loss + 0.5 L consumed = about 1.3 L sweat loss over one hour, assuming no urine. Do not use someone else's sweat rate as your own.<\/div><\/div><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"electrolytes\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">005 \/ ELECTROLYTES + SODIUM<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">Water is not<br>always the whole <span style=\"color:var(--red)\">story.<\/span><\/h2><p class=\"rnnhydr-reveal\">Sweat contains electrolytes, particularly sodium, but sodium losses vary just as much as fluid losses. AIS guidance notes that electrolyte replacement can be useful when sweat losses are high, exercise is prolonged, the athlete is a particularly salty sweater, or rapid restoration of a moderate-to-large fluid deficit is required.<sup><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/electrolyte-supplement2\/what-is-it\" target=\"_blank\" rel=\"noopener noreferrer\">5<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">There is <strong>no universal sodium-per-hour target that suits every runner<\/strong>. The AIS notes that guidance for sodium during endurance and ultra-endurance exercise remains uncertain, and higher or more targeted replacement should be based on real losses and individual circumstances rather than \u201cmore is better.\u201d<sup><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/electrolyte-supplement2\/what-is-it\" target=\"_blank\" rel=\"noopener noreferrer\">5<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">Sports drinks combine fluid, carbohydrate and electrolytes and can be useful when you want to address hydration and fuelling together. Electrolyte drinks can make more sense when the priority is fluid and sodium without substantial carbohydrate.<sup><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/sports-drink\" target=\"_blank\" rel=\"noopener noreferrer\">6<\/a><\/sup><\/p><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"after-run\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">006 \/ AFTER THE RUN<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">Finish the run.<br>Restore the <span style=\"color:var(--red)\">balance.<\/span><\/h2><p class=\"rnnhydr-reveal\">Post-run rehydration depends on how much fluid you lost and how quickly you need to recover. If you have many hours before the next session, normal meals, fluids and thirst can often restore balance without a rigid protocol. When recovery time is short and the deficit is meaningful, a more deliberate plan can help.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">Current AIS electrolyte guidance recommends around <strong>1.2\u20131.5 times the estimated fluid deficit over 2\u20134 hours<\/strong> when a moderate-to-large deficit needs rapid correction. Sodium from food, salted meals, sports drinks or electrolyte products helps retain more of that fluid rather than simply increasing urine output.<sup><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/electrolyte-supplement2\/how-and-when-do-i-use-it\" target=\"_blank\" rel=\"noopener noreferrer\">7<\/a><\/sup><\/p><div class=\"rnnhydr-callout rnnhydr-reveal\"><strong>Example<\/strong><p>If a runner finishes 1.0 kg lighter after accounting for what they drank and produced no urine, that is roughly a 1.0 L fluid deficit. A rapid recovery target may therefore be about 1.2\u20131.5 L over the next 2\u20134 hours, alongside sodium and normal recovery food.<\/p><\/div><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"heat\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">007 \/ HEAT + HUMIDITY<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">The same runner.<br>A different <span style=\"color:var(--red)\">day.<\/span><\/h2><p class=\"rnnhydr-reveal\">Heat, humidity, pace, clothing and heat acclimatisation can all change how much you sweat. A hydration plan built on a cool winter long run may not work for a humid summer race. That is why sweat-rate measurements are most useful when repeated in conditions that resemble the event you are preparing for.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">On hot days, practical changes matter: start the run well hydrated, carry or plan access to fluid, choose cooler drinks when available, adjust pace when conditions demand it, and be prepared to change the plan if your stomach, thirst or heat strain changes.<\/p><\/section>\r\n\r\n  <section class=\"rnnhydr-section\" id=\"overdrinking\"><div class=\"rnnhydr-kicker rnnhydr-section-kicker rnnhydr-reveal\">008 \/ DO NOT OVERDRINK<\/div><h2 class=\"rnnhydr-display rnnhydr-section-title rnnhydr-reveal\">More fluid is not<br><span style=\"color:var(--red)\">always safer.<\/span><\/h2><p class=\"rnnhydr-reveal\">Exercise-associated hyponatremia is a potentially dangerous dilution of blood sodium that is strongly associated with drinking more fluid than the body is losing. The simplest warning sign is this: <strong>you generally should not gain body mass during a run from fluid intake<\/strong>.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26227507\/\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a><\/sup><\/p><p class=\"rnnhydr-reveal\">Electrolytes do not make unlimited drinking safe. The primary prevention strategy is still to avoid overconsumption. If you do not have a measured hydration plan, using thirst as a real-time guide is supported by the exercise-associated hyponatremia consensus as a safe approach for most runners.<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6735969\/\" target=\"_blank\" rel=\"noopener noreferrer\">8<\/a><\/sup><\/p><div class=\"rnnhydr-callout rnnhydr-reveal\"><strong>Seek medical help urgently<\/strong><p>Confusion, severe headache, repeated vomiting, seizures, collapse or altered mental state during or after prolonged exercise can be signs of serious heat illness, hyponatremia or another medical emergency. Do not try to solve severe symptoms by simply forcing more water.<\/p><\/div><\/section>\r\n\r\n<\/article><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-image-break\"><div class=\"rnnhydr-image-inner\"><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red);margin-bottom:22px\">RUNNN \/ CONDITIONS CHANGE \/ THE PLAN CHANGES<\/div><h2 class=\"rnnhydr-display rnnhydr-image-title rnnhydr-reveal\">Know your sweat.<br>Read the day.<br><span class=\"red\">Drink with purpose.<\/span><\/h2><p class=\"rnnhydr-copy rnnhydr-image-copy rnnhydr-reveal\">Hydration is not a fixed number copied from someone else's bottle. The useful plan is the one that reflects your sweat rate, your weather, your duration and your next session.<\/p><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-plan\"><div class=\"rnnhydr-plan-grid\"><div><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:#030203;margin-bottom:20px\">A PRACTICAL RUNNER'S FRAMEWORK<\/div><h2 class=\"rnnhydr-display rnnhydr-plan-title rnnhydr-reveal\">Before.<br>During.<br><span class=\"dark\">After.<\/span><\/h2><\/div><div class=\"rnnhydr-steps rnnhydr-reveal\"><div class=\"rnnhydr-step\"><div class=\"rnnhydr-step-num\">01<\/div><div><h3>Start euhydrated.<\/h3><p>Drink normally across the day. Correct a known deficit early enough that your body has time to absorb fluid and normalise urine output before you start.<\/p><\/div><\/div><div class=\"rnnhydr-step\"><div class=\"rnnhydr-step-num\">02<\/div><div><h3>Know your sweat rate.<\/h3><p>Use before-and-after body mass plus fluid intake on representative training runs. Repeat in different conditions rather than treating one number as permanent.<\/p><\/div><\/div><div class=\"rnnhydr-step\"><div class=\"rnnhydr-step-num\">03<\/div><div><h3>Drink to the session.<\/h3><p>Short cool runs may need little more than normal thirst. Long, hot or high-sweat sessions may need a more deliberate fluid and electrolyte plan.<\/p><\/div><\/div><div class=\"rnnhydr-step\"><div class=\"rnnhydr-step-num\">04<\/div><div><h3>Replace what remains.<\/h3><p>After the run, use the measured deficit and the time until your next session to decide whether normal food and fluid are enough or whether faster rehydration is useful.<\/p><\/div><\/div><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-options\"><div class=\"rnnhydr-options-head\"><div><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red);margin-bottom:18px\">WHAT SHOULD YOU DRINK?<\/div><h2 class=\"rnnhydr-display rnnhydr-options-title rnnhydr-reveal\">Use the drink<br>for the <span class=\"red\">job.<\/span><\/h2><\/div><p class=\"rnnhydr-copy rnnhydr-options-copy rnnhydr-reveal\">The best fluid depends on what the run asks you to replace. Water, sports drink and electrolyte products all have different roles. The point is not to make every run more complicated than it needs to be.<\/p><\/div><div class=\"rnnhydr-options-grid rnnhydr-reveal\"><div class=\"rnnhydr-option\"><small>01 \/ Water<\/small><h3>Simple.<\/h3><p>Often enough for shorter sessions, particularly in mild conditions when you begin normally hydrated and do not have large sweat losses.<\/p><\/div><div class=\"rnnhydr-option\"><small>02 \/ Sports drink<\/small><h3>Fluid + fuel.<\/h3><p>Useful when you want hydration, carbohydrate and some electrolytes together during longer or harder running.<\/p><\/div><div class=\"rnnhydr-option\"><small>03 \/ Electrolyte drink<\/small><h3>Target losses.<\/h3><p>Can suit high sweat losses, salty sweaters or rapid rehydration when fluid and electrolytes are the priority rather than carbohydrate.<\/p><\/div><div class=\"rnnhydr-option\"><small>04 \/ Food + fluid<\/small><h3>Recover.<\/h3><p>After training, normal meals plus fluid can restore both water and sodium when there is enough time before the next session.<\/p><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-hyper\"><div class=\"rnnhydr-hyper-media\" role=\"img\" aria-label=\"RUNNN HYPERHYDRATE electrolyte blend campaign image\"><\/div><div class=\"rnnhydr-hyper-copy\"><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red)\">RUNNN \/ 03 \/ HYDRATE<\/div><h2 class=\"rnnhydr-display rnnhydr-hyper-title rnnhydr-reveal\">Hydration has<br>a <span class=\"red\">stage.<\/span><\/h2><p class=\"rnnhydr-copy rnnhydr-hyper-text rnnhydr-reveal\">HYPERHYDRATE is the hydration stage inside the RUNNN system and is presented in the supplied product material as an electrolyte blend in a portable stick format. The final production label should determine exact serving size, mixing directions, electrolyte quantities and use instructions.<\/p><p class=\"rnnhydr-hyper-note rnnhydr-reveal\">This article does not assume sodium, potassium, magnesium or serving quantities for HYPERHYDRATE until the approved final formulation is published.<\/p><div class=\"rnnhydr-hyper-actions rnnhydr-reveal\"><a class=\"rnnhydr-btn rnnhydr-btn-red\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=329\">Explore HYPERHYDRATE &rarr;<\/a><a class=\"rnnhydr-btn\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\">See the full system<\/a><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-faq\"><div class=\"rnnhydr-faq-grid\"><div><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red);margin-bottom:18px\">QUICK QUESTIONS<\/div><h2 class=\"rnnhydr-display rnnhydr-faq-title rnnhydr-reveal\">Hydration<br><span style=\"color:var(--red)\">FAQ.<\/span><\/h2><\/div><div class=\"rnnhydr-faq-list rnnhydr-reveal\">\r\n  <div class=\"rnnhydr-faq-item is-open\"><button class=\"rnnhydr-faq-q\" type=\"button\" aria-expanded=\"true\"><span>Do I need electrolytes on every run?<\/span><span class=\"rnnhydr-faq-plus\">+<\/span><\/button><div class=\"rnnhydr-faq-a\"><p>No. Many short runs in mild conditions can be managed with normal pre-run hydration and water according to thirst. Electrolyte products become more relevant when exercise is prolonged, sweat losses are high, the weather is hot, you are a salty sweater, or rapid rehydration is needed.<\/p><\/div><\/div>\r\n  <div class=\"rnnhydr-faq-item\"><button class=\"rnnhydr-faq-q\" type=\"button\" aria-expanded=\"false\"><span>How much should I drink per hour?<\/span><span class=\"rnnhydr-faq-plus\">+<\/span><\/button><div class=\"rnnhydr-faq-a\"><p>There is no single safe number for everyone. Use your sweat rate, conditions, duration and tolerance. If you do not know your sweat rate, drinking to thirst is a sensible safety strategy. Avoid gaining body mass during exercise from excessive fluid intake.<\/p><\/div><\/div>\r\n  <div class=\"rnnhydr-faq-item\"><button class=\"rnnhydr-faq-q\" type=\"button\" aria-expanded=\"false\"><span>Is dark urine always dehydration?<\/span><span class=\"rnnhydr-faq-plus\">+<\/span><\/button><div class=\"rnnhydr-faq-a\"><p>Urine colour is a useful cue, not a perfect diagnosis. Thirst, recent fluid intake, supplements and first-morning urine can all affect colour. Use several cues together, and use body-mass change around representative runs when you want a more practical exercise-specific measure.<\/p><\/div><\/div>\r\n  <div class=\"rnnhydr-faq-item\"><button class=\"rnnhydr-faq-q\" type=\"button\" aria-expanded=\"false\"><span>Can I drink too much water during a marathon?<\/span><span class=\"rnnhydr-faq-plus\">+<\/span><\/button><div class=\"rnnhydr-faq-a\"><p>Yes. Overdrinking can contribute to exercise-associated hyponatremia. Drinking enough to gain body mass during the event is a warning sign that intake is exceeding losses. Electrolytes do not remove the risk if total fluid intake is excessive.<\/p><\/div><\/div>\r\n  <div class=\"rnnhydr-faq-item\"><button class=\"rnnhydr-faq-q\" type=\"button\" aria-expanded=\"false\"><span>How do I rehydrate quickly after a long run?<\/span><span class=\"rnnhydr-faq-plus\">+<\/span><\/button><div class=\"rnnhydr-faq-a\"><p>Estimate the remaining fluid deficit from body mass. When rapid recovery is needed, AIS guidance suggests roughly 1.2\u20131.5 times that deficit over 2\u20134 hours, with sodium from food or an appropriate drink to improve retention. If you have plenty of recovery time, normal food and fluid may be enough.<\/p><\/div><\/div>\r\n<\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-references\"><div class=\"rnnhydr-ref-wrap\"><div class=\"rnnhydr-kicker rnnhydr-reveal\" style=\"color:var(--red);margin-bottom:18px\">EVIDENCE BASE<\/div><h2 class=\"rnnhydr-display rnnhydr-ref-title rnnhydr-reveal\">Sources &amp;<br>further reading.<\/h2><div class=\"rnnhydr-ref-list rnnhydr-reveal\">\r\n  <div class=\"rnnhydr-ref\"><div><strong>National Athletic Trainers' Association \u2014 Fluid Replacement for the Physically Active<\/strong><span>Individualised hydration, sweat-rate calculation, limiting excessive fluid deficits and avoiding overdrinking.<\/span><\/div><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5634236\/\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnhydr-ref\"><div><strong>American College of Sports Medicine \u2014 Exercise and Fluid Replacement<\/strong><span>Pre-exercise hydration, customised fluid replacement, body-mass loss and post-exercise restoration principles.<\/span><\/div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnhydr-ref\"><div><strong>AIS \/ Australian Sports Commission \u2014 Hydration<\/strong><span>Current Australian athlete education on choosing fluids and planning hydration before, during and after exercise.<\/span><\/div><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/education-modules\/modules\/hydration\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnhydr-ref\"><div><strong>AIS \u2014 Sports Drinks<\/strong><span>Role of sports drinks in combining fluid, carbohydrate and electrolytes around exercise.<\/span><\/div><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/sports-drink\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnhydr-ref\"><div><strong>AIS \u2014 Electrolyte Replacement Supplements<\/strong><span>When targeted electrolyte replacement may be useful and current post-exercise rehydration guidance.<\/span><\/div><a href=\"https:\/\/www.ausport.gov.au\/ais\/nutrition\/supplements\/group_a\/sports-foods2\/electrolyte-supplement2\/how-and-when-do-i-use-it\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnhydr-ref\"><div><strong>Third International Exercise-Associated Hyponatremia Consensus Statement<\/strong><span>Overdrinking, thirst-guided intake and prevention of dilutional hyponatremia during prolonged exercise.<\/span><\/div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26227507\/\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n<\/div><div class=\"rnnhydr-disclaimer rnnhydr-reveal\"><strong>General information only.<\/strong> This article provides general sports hydration education, not individual medical or dietetic advice. Fluid and electrolyte needs vary with body size, sweat rate, climate, event duration, training status, medications and health conditions. Runners with kidney, heart or endocrine conditions, a history of hyponatremia or heat illness, pregnancy, recurrent fainting, significant gastrointestinal illness or other medical considerations should seek individual advice from an appropriately qualified health professional or accredited sports dietitian.<\/div><\/div><\/section>\r\n\r\n<section class=\"rnnhydr-related\"><div class=\"rnnhydr-related-head\"><h2 class=\"rnnhydr-display rnnhydr-related-title rnnhydr-reveal\">Keep<br><span style=\"color:var(--orange)\">learning.<\/span><\/h2><p class=\"rnnhydr-copy rnnhydr-related-copy rnnhydr-reveal\">Hydration is one part of the running routine. Fuel and consistency shape the rest of the work across training and race day.<\/p><\/div><div class=\"rnnhydr-related-grid\"><a class=\"rnnhydr-related-card rnnhydr-reveal\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/3-scaled.jpg\" alt=\"Runner sprinting across a bright track\" loading=\"lazy\"><div class=\"rnnhydr-related-content\"><small>Fuel \/ Running<\/small><h3>When should you<br>fuel during a run?<\/h3><span>Read article &rarr;<\/span><\/div><\/a><a class=\"rnnhydr-related-card rnnhydr-reveal\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/2-scaled.jpg\" alt=\"Runners silhouetted against warm low sunlight\" loading=\"lazy\"><div class=\"rnnhydr-related-content\"><small>Training \/ Mindset<\/small><h3>Build a consistent<br>running routine.<\/h3><span>Read article &rarr;<\/span><\/div><\/a><\/div><\/section>\r\n\r\n<footer class=\"rnn26-footer\"><img decoding=\"async\" class=\"rnn26-footer-logo\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-19.png\" alt=\"RUNNN\"><div class=\"rnn26-footer-grid\"><div class=\"rnn26-footer-main\"><p class=\"rnn26-footer-intro\">Built around the rhythm of running. 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HYDRATION \/ LEARNHydration Before, During &amp; After TRAINING \/ MINDSETBuild a Consistent Routine HELP \/ ANSWERSFAQ Shop &#9662; SHOP THE RUNNN SYSTEM 01 \/ PRE RUNRUNNN GO 02 \/ MID RUNRUNNN GEL 03 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"footnotes":""},"class_list":["post-325","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/pages\/325","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=325"}],"version-history":[{"count":4,"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/pages\/325\/revisions"}],"predecessor-version":[{"id":468,"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=\/wp\/v2\/pages\/325\/revisions\/468"}],"wp:attachment":[{"href":"https:\/\/runnn.com.neonsnow.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}