How to Rehydrate Fast: Tips for Runners and Cyclists 

Whether you're crossing the finish line of a marathon, powering through a long ride, or wrapping up an epic adventure on the trails, hydration is your MVP. Rehydrating fast is critical to bouncing back stronger, avoiding post-workout fatigue, and prepping for your next adventure. But how do you hydrate quickly and effectively after an intense session? Let’s dive into expert tips and top-notch products designed to help you rehydrate like a champ.

Why Hydration Matters for Every Athlete 

Hydration is the backbone of endurance performance and recovery. Every time you sweat, you're losing more than just water—you're losing electrolytes like sodium and potassium that keep your muscles firing and your body cool. Without proper rehydration, you risk cramps, fatigue, and even negative effects on mood and cognitive performance.

Dehydration can present with signs like thirst, dry mouth, fatigue, and darker colored urine. Even mild dehydration can impact your performance, mood, and recovery. It can also lead to headaches and dry skin, which are often overlooked as warning signs of dehydration.

Fast Rehydration Tips: How to Hydrate Like a Pro 

• Replenish with Electrolytes Hydrating fast is more than just guzzling water. For serious rehydration, you also need to replenish the electrolytes you lost through sweat. Sodium is the key player here—it helps your body retain fluids and restore balance. GU’s Hydration Drink Tabs are a perfect choice, offering 320mg of sodium per serving. Plus, they’re portable and easy to mix in your water bottle post-workout or mid-ride. No need to wait until after you’re home to enjoy them!

• Energy Gels Aren’t Just for Energy Most athletes think of Gels as fuel only, but GU’s Liquid Energy Gels pull double duty. Not only do they provide the carbs and amino acids to keep you going, but they’re packed with sodium to help your body stay hydrated while you’re still in motion. These are perfect for folks who want to stay ahead of dehydration while keeping energy levels steady.

• Rehydrate Before You’re Thirsty One of the best ways to rehydrate quickly? Start before you even feel thirsty! Hydration is an ongoing process, and you don't want to wait until your body is screaming for fluids. GU’s Roctane Energy Drink Mix is your hydration hero here. Packed with electrolytes and fast-absorbing carbohydrates, it’s designed to replace the fluids and fuel you lose during a long run or ride. With 320mg of sodium per serving, it’s tailor-made to support endurance athletes in their toughest moments.

Best Hydration Practices for Runners 

Rehydration is mission-critical for runners, especially after long distances. Here's how to make sure you're doing it right:

• Hydrate Fast Post-Run: Within 15–30 minutes of finishing your run, reach for something with electrolytes. GU’s Hydration Drink Tabs are a no-brainer—just drop one in your water bottle and you’re set. Not only do they replenish lost sodium, but they also come in delicious flavors like Strawberry Lemonade and Tri Berry, making recovery that much tastier.
• Maintain the Balance: It’s not just about replacing water. You need to restore the electrolyte balance that keeps your muscles functioning properly. Roctane Protein Recovery Drink Mix can be a game-changer here. It’s designed specifically for endurance athletes who push their limits, delivering electrolytes, protein, and carbs to help you rehydrate faster and recover stronger.

“I like to chase a Lemonade ROCTANE gel with a serving of Summit Tea ROCTANE Energy Drink Mix to nail 80g of carbs/500mg of sodium (I'm a salty sweater) per hour, Arnold Palmer style.” - Stefanie Flippin, Ultra Runner

Hydration Hacks for Cyclists 

Cyclists, you know the drill—long rides mean long periods of sweat loss, and hydration is key to keeping your legs spinning strong. Follow these tips to stay on top of your hydration game:

• Sip and Spin: Don’t wait until you’re off the bike to rehydrate. For rides lasting over an hour, make sure you’re sipping regularly. Mix in GU Hydration Drink Tabs with your water to keep the sodium flowing and your hydration levels high. You’ll avoid cramps and fatigue, especially during intense, hot-weather rides.
• Fuel and Hydrate Together: For those really long efforts, double down with Roctane Energy Drink Mix. Not only does it pack a hydration punch with 320mg of sodium, but it also fuels your body with 60g of fast-absorbing carbs to keep your energy high while keeping dehydration at bay.
• Refuel Right After: Once you’re off the bike, it’s time to refuel and rehydrate simultaneously. A combo of fluids, protein, and carbs will speed up recovery. GU’s Roctane Protein Recovery delivers 230mg of sodium, 20g of protein, and 30g of carbs to help your muscles recover faster and restore your fluid balance.

“Bring a ziplock bag with 2 scoops of Roctane Drink Mix to put in your bottles when you refill.”  - Lucas Miers, Cyclist

GU Products: Your Secret Weapon for Fast Rehydration 

When it comes to hydration, GU has you covered. Here are the go-to products to keep your hydration game on point:

• Hydration Drink Tabs: Portable, easy to mix, and packed with electrolytes. These tabs are perfect for fast, on-the-go hydration.
• Roctane Energy Drink Mix: This heavy hitter is ideal for endurance athletes who need serious rehydration with a side of carbs to fuel long sessions.
• Roctane Protein Recovery: Post-ride or run, this product gives you the one-two punch of hydration and recovery with sodium, carbs, and protein to rebuild muscles and replace fluids.

By incorporating these hydration strategies and using the best products designed for fast rehydration, you’ll recover quicker, feel stronger, and be ready to tackle your next big adventure. Don’t let dehydration slow you down—stay fueled, stay hydrated, and keep pushing your limits.

Rehydration Tips for Runners & Cyclists FAQs 

Q: Should I hydrate even if I don’t feel thirsty after a workout?

A: Yes! By the time you feel thirsty, you're already dehydrated. Hydrate throughout the day with small, consistent sips of water and electrolytes to stay ahead of dehydration and speed up recovery.

Q: What’s the difference between drinking water and an electrolyte drink for rehydration?

A: While water is essential, it doesn't contain electrolytes—key minerals like sodium and potassium that are lost through sweat. Electrolyte drinks, such as GU’s Hydration Drink Tabs or Roctane Energy Drink Mix, help your body retain and absorb fluids faster, ensuring quicker rehydration and better muscle function.

Q: How can I avoid dehydration during hot or humid conditions?

A: In hot or humid weather, you sweat more and lose fluids quickly. Combat this by hydrating consistently throughout your workout. GU’s Hydration Drink Tabs are ideal for these conditions as they help replenish lost sodium, ensuring your body absorbs and retains fluids efficiently.