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Rehydration: Sports Nutrition Chat Water is good hydration but remember your body loses both water and salts when you sweat. Rehydration Salts added to your water is the best rehydration (replacing both water and salts).  You can use electrolyte drinks, gels and oral rehydration salts. Yes you can also get a dose of sodium from common salt but the ORSalts are better balanced with other key minerals.  Yes; a food/ fruit with sodium also counts but let's face it, you cannot be having a meal as you run🤣😂😂. Benefit: Water with salts is better retained in the body , keeping you hydrated through your 21km, 42km and Ultra runs. On the bad side: Extremely Low Sodium levels have been linked to athlete deaths as individuals focus on drinking plain water ( over hydration) despite the need to replenish the sodium lost in sweat causing hyponatremia.
  Frequency of Rehydration Take one sip at a time ( never try to finish up over 100 ml at one go).