Because hydration is more than just a water bottle. It's a community mindset. 

You lace up, step outside, and within minutes your easy run feels like a midsummer marathon. Sound familiar? With UK heatwaves becoming more frequent, staying hydrated isn’t just a performance hack. It’s essential for health, energy, and recovery. At Purendure, it’s also a way to support one another. 

Here’s how you can hydrate smarter this season while keeping yourself and your running circle cool, safe, and strong. 

Why Hydration Matters More Than You Think 

Dehydration doesn’t always hit like a hammer. Sometimes, it’s subtle: a nagging headache, heavy legs, or that sudden dip in motivation halfway through your session. Losing even 2% of your body’s water can reduce performance significantly. Your heart works harder, your muscles fatigue quicker, and your concentration fades. 

In the heat, your body loses fluid faster through sweat. That means what you drink and when you drink it matters more than ever. 

Smart Hydration Strategies for Runners 

1. Start Hydrated 

Drink consistently throughout the day, not just right before your run. Think of hydration like fuelling. You don’t want to start a run on empty. If you’re running early, a small glass of water with a pinch of salt or electrolytes can go a long way. 

2. Hydrate as You Go 

For runs longer than 45 minutes, sip water every 15 to 20 minutes if possible. If you’re carrying a bottle or using a hydration vest, pair your sips with small bits of fuel to help with absorption and balance. 

Tip: Some runners dilute energy gels with water to make a light carb drink. It’s easier on the gut and helps hydrate while fuelling. 

3. Replenish After You Finish 

Post-run hydration is your chance to recover faster. Combine water with electrolytes and simple carbs to replace what you lost. A fruit smoothie, rehydration drink, or even a gel paired with water can do the trick. 

Where Purendure Fits In 

Our gels are made from real fruit with natural sugars and electrolytes that support hydration as well as fuelling. They’re designed to be gentle on your stomach, especially in the heat when digestion is more sensitive. 

You can take them as-is during a run or mix them with water to create a refreshing light-carb drink that hydrates without overwhelming. 

No caffeine. No artificial flavouring. Just clean energy you can count on. 

Don’t Just Hydrate. Look Out for Each Other. 

Hydration isn’t only about what’s in your bottle. It’s also about awareness. At events like the Redditch Half and the Rabbit Run, we’ve seen runners pause to check in on others, share water, and offer support. That’s the Purendure community in action. 

If you’re training with friends, check on each other’s hydration. Swap tips, share what works for you, and tag us on Instagram @purendure. We’d love to hear your hydration hacks and race-day routines. 

Running in the heat can be challenging, but it’s also empowering. When you fuel and hydrate with purpose, you don’t just take care of yourself. You support the people moving alongside you. Start early, sip often, and check in on each other. 

Your body and your community will thank you. 

Ready to fuel and hydrate the clean way? 
Explore fruit-based gels designed for steady energy and gut-friendly hydration 

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