Water is the most critical fuel for runners. Dehydration not only reduces running performance but can also cause harm. In EP.8, you will find... Coach Simon We will teach you how to prepare for hydration both before and during your run, along with easy-to-use homemade electrolyte formulas that are cost-effective and truly effective!00:00]

Coach Simon's Homemade Mineral Formula: You don't have to spend money on expensive electrolyte drinks just because you have something in your kitchen.00:22]:

  1. 300 ml Clean Water

  2. Half Lemon: Helps refresh and boost vitamins [00:30]

  3. Salt 1 pinch of hand: To replace lost minerals through sweat [00:31] Mix these ingredients into your water before training and keep a bottle ready to sip between runs.00:44]

Watering Techniques for Runners:

  • Morning Run: If you run short distance, you don't need to eat heavy meals. Just drink this special formula 300 ml and go for a run.00:52]

  • Afternoon/Evening Run It is essential to ensure that you drink enough water throughout the day (aim for 2–3 liters per day).01:02]

  • The rhythm of sipping water: For runners over 30 minutes, drink water every 15 minutes. For those running just 30 minutes, drinking only at the start and end is sufficient.01:11]

Run comfortably without feeling heavy with VING: Maintaining balanced body water levels ensures optimal muscle function, reduces cramps, and enhances comfort when worn. running sandals VING Lightweight and highly breathable design helps reduce body heat accumulation, allowing you to run more joyfully and sustainably for longer.01:29]

Summary: The key is to drink enough water throughout the day, not just during your run. Try using Coach Simon's lemon-salt formula—it will save you money on your wallet while ensuring you run better.