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Hydration

Articles about hydration.

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An endurance athlete pours water over their head to cool off in the summer heat

How Much Sodium Do You Actually Lose Running in the Heat? A Science-Based Breakdown

The honest answer to how much sodium you lose is: it depends — by up to 7x between runners. Here's the science behind the range, and how to find your own number before summer racing.

Mealvana Endurance Team·Jul 3, 2026·8 min read
Endurance athletes racing at an Ironman 70.3 triathlon, where hydration and electrolyte choices matter

Sports Drink vs. DIY vs. Salt Tabs: How to Choose Electrolytes for Running

The only number that really matters is sodium — matched to how much you lose. Here's how to pick a sports drink, tablet, salt cap, or DIY mix that actually hits your target.

Mealvana Endurance Team·Jul 3, 2026·8 min read