Stay Hydrated!

Hi everyone, Grace here!

As someone who’s been living and running in Berlin for a while, I’ve come to appreciate just how important staying hydrated is, especially as the seasons change. Now that the days are getting longer, hotter and sunnier, it’s more crucial than ever to keep water close at hand. Whether you’re out for a morning jog in Tempelhofer Feld, biking along the Spree, or simply soaking up the sun in your favorite park, dehydration can sneak up on you fast. That’s why I’ve put together something that I think will be super helpful for locals visitors alike: a hydration map 😊

The Map

This map highlights public water fountains and refill stations all across Berlin. It’s perfect for:

• Runners on-the-go
• Families out for a weekend picnic
• Cyclists exploring the city
• Tourists navigating the urban jungle
• Anyone who just needs a quick sip of water

And since hydration is so important, here’s a quick summary of what you should know about drinking smart before, during and after your run:

Why Hydration Matters

When you run, your body loses not just water but also important minerals like sodium, potassium and magnesium through sweat. Staying hydrated keeps your energy up, helps you recover faster, and makes your runs more enjoyable.

When & How much to drink

Before your run = Especially on warm days, start hydrating early. Try to drink and extra liter of water throughout the day leading up to your workout. That ways, you won’t start your run already behind.

During your run = The recommended fluid intake while running is about 700-900 ml per hour, but it should be adjusted based on factors like duration, intensity, and weather conditions. To avoid stomach issues, it’s best to drink in small sips.

After the run = Time to refill! For every kilogram of body weight you lose during a run (yes, weighing yourself before and after can help) drink about 1.5 liters of fluid to fully rehydrate.

Best Drinks for Runners

• Water: Perfect for short or easy runs.
• Electrolyte drinks: Help replace minerals lost in sweat during longer or more intense sessions
• Coconut water: Natural, refreshing and packed with electrolytes
• Smoothies: Great post-run option with carbs, protein and vitamins
• Protein shakes: Support muscle recovery, especially after long or intense efforts.

A well-structured hydration plan can make the difference between a strong run and one that leaves you drained. But here’s the thing: there’s no one size fits all solution. Factors like your body weight, how intensely you’re training and the weather conditions all play a big role in determining how much you should drink.

Listen to your body, plan ahead and make hydration a priority - your performance will thank you for it!