Hydration and Electrolytes for Running and Cycling | FTP Endurance Fuel
Hydration and Electrolytes: Complete Guide for Running, Cycling, and Endurance Performance
Proper hydration and electrolyte balance are essential for endurance performance. Dehydration reduces power output, increases fatigue, and negatively impacts endurance capacity.
When you sweat during running, cycling, or racing, your body loses both fluids and electrolytes. Replacing both is critical to maintaining performance.
Using a Carbohydrate Drink Mix for Endurance Performance helps restore fluids, replace electrolytes, and maintain energy levels during exercise.
Why hydration matters for endurance athletes
Even small levels of dehydration can reduce performance. Losing as little as 2% of body weight through sweat can significantly impact endurance.
Dehydration leads to:
• Reduced power output
• Increased fatigue
• Higher heart rate
• Reduced endurance performance
• Increased perceived effort
Maintaining proper hydration helps athletes sustain performance and delay fatigue.
Many athletes use a Carbohydrate Drink Mix for Endurance Performance to maintain hydration during longer sessions.
What are electrolytes?
Electrolytes are minerals that regulate fluid balance, muscle function, and nerve activity.
Key electrolytes lost through sweat include:
• Sodium
• Potassium
• Magnesium
• Chloride
Sodium is the most important electrolyte for endurance athletes because it helps maintain fluid balance and prevent dehydration.
Replacing electrolytes helps maintain performance and prevent cramping.
Why electrolytes are essential during endurance exercise
Drinking water alone may not fully restore fluid balance during longer exercise sessions.
Electrolytes help:
• Maintain fluid balance
• Improve hydration efficiency
• Support muscle function
• Reduce fatigue
• Maintain endurance performance
Using a Carbohydrate Drink Mix for Endurance Performance ensures both fluids and electrolytes are replaced effectively.
Hydration strategy for running
For runs under 60 minutes, water is typically sufficient.
For runs longer than 60–90 minutes, electrolyte intake becomes increasingly important.
Many runners use a Carbohydrate Drink Mix for Endurance Performance during longer runs to maintain hydration and energy levels.
Consistent hydration improves performance and reduces fatigue.
Hydration strategy for cycling
Cycling allows athletes to consume fluids more easily, making hydration especially important.
Recommended fluid intake:
• 500–750ml per hour depending on conditions
• More in hot environments
Using a Carbohydrate Drink Mix for Endurance Performance helps maintain hydration and provides additional carbohydrate energy.
Hydration strategy for triathlon and racing
Long endurance events require consistent hydration and electrolyte intake.
Hydration supports:
• Sustained performance
• Stable energy levels
• Reduced fatigue
• Improved race outcomes
Many triathletes rely on a Carbohydrate Drink Mix for Endurance Performance during the bike and run.
Signs of dehydration
Common symptoms include:
• Fatigue
• Reduced performance
• Headache
• Increased heart rate
• Dizziness
Proper hydration prevents performance decline.
Water vs electrolyte drink mix
Water is sufficient for short exercise sessions.
For longer sessions, electrolyte and carbohydrate intake improves hydration and performance.
A Carbohydrate Drink Mix for Endurance Performance provides both hydration and energy support.
Why endurance athletes choose FTP Endurance Fuel drink mix
FTP Endurance Fuel drink mix provides a complete hydration and fuelling solution.
Key benefits:
• Supports hydration and electrolyte balance
• Provides fast-absorbing carbohydrate energy
• Easy to use during training and racing
• Designed for endurance athletes
• Supports sustained performance
Built to support real-world endurance performance.
Hydrate properly. Perform better.
Trusted by runners, cyclists, and endurance athletes.
