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Natural Remedies for Faster Hydration and Recovery (That Really Work)

Written By
Edibel Quintero, MD
Sep 7
Reading time: 7 min

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Being properly hydrated is compulsory for everyone. Unfortunately, even 75% of Americans are chronically dehydrated.1

Symptoms of dehydration include feeling thirsty, dizzy or lightheaded, tired, dry mouth, lips, skin, and eyes, peeing fewer than 4 times a day, and a dark yellow, strong-smelling pee

To be properly hydrated, we need to drink 10 cups of water per day. The amount goes up very quickly when physical activity like running is added. 

Runners face dehydration problems much more often because as soon as they start running, they start to dehydrate due to extensive sweating. 

Water and electrolytes are lost in sweat, and it’s important to replace them, particularly during long-duration exercise.2

But runners who consume huge amounts of water throughout a long event may risk hypothermia – a dangerous drop in body temperature. Unfortunately, hypothermia can be fatal if not treated immediately.3

That’s why drinking just water isn’t the best option. For runners to stay properly hydrated, they need to contain a lot of natural electrolytes, minerals, and vitamins. 4

Untreated dehydration can even lead to life-threatening complications such as heatstroke, low blood volume, kidney failure, or coma, not to mention fatigue, cramps, stomach ache, heavy breathing, and headache

Also, just a 2% drop in hydration can slash performance by 20%. To enhance everyday wellness and maximize performance, fluid losses should be minimized and recovered as quickly as possible.

This leads many runners to do “whatever it takes” to get properly hydrated – including artificial sports drinks often high in sugar and calories. Which can lead to excessive weight gain. 

Thankfully there are natural elements for faster hydration, recovery, and better performance

Here are 5 of them you can start using right away if you’re a runner who’s worried about dehydration and slow recovery…



Sodium is the primary electrolyte lost when you sweat and helps keep electrolyte levels balanced 5, which is vital for runners.

Runners produce an average of 40.6 ounces of sweat per hour when working out, and sweat consists mainly of water plus sodium.

Having a headache or muscle cramps after a run sucks, right? That’s a possible sign you’re missing sodium. 

If you lose too much sweat while training and don’t replenish with sodium, you put yourself at risk for muscle cramps and poor recovery. 

Sodium intake during running can also help prevent hyponatremia or low sodium in the blood. 

Hyponatremia is a potentially life-threatening condition that can cause fatigue, dehydration, swelling, nausea, vomiting, seizures, confusion, slurred speech, moderate to severe muscle cramps, and losing consciousness, possibly leading to death.

And sodium helps maintain normal blood pressure, keeps the fluid inside and outside the body’s cells. That’s why it’s vital for runners.

Sodium is found in table salt as sodium chloride and in baking soda as sodium bicarbonate. However, it’s important to use just the right amount of sodium since too much of it can be linked to high blood pressure. 




Potassium is an essential nutrient – mineral and electrolyte – our body needs to work properly. Potassium is presented in all body tissues and is required for normal cell function. 6

Potassium helps you run and perform better, so you need to keep it in balance. Potassium keeps your muscles working properly; if you don’t get enough of it, you can suffer muscular cramps – especially in your legs – side stitches, or stomach cramps.

Potassium also aids in the movement of nutrients into cells, the elimination of waste materials, and the maintenance of fluid balance.

Steady fluid levels help regulate your heartbeat. If fluids are not balanced, after a run, you might feel weak and bloated.

Although potassium’s main job is maintaining fluid and electrolyte balance within the body, it may also protect against heart disease.

Symptoms of low potassium levels also include muscle cramps and weakness, muscles that will not move (paralysis), heart palpitations. Low potassium levels not only slash your performance but are also very dangerous. 

Unfortunately, your body doesn’t produce potassium naturally. That’s why it’s important to consume the right amount every day with a potassium-rich diet. If not, it can lead to serious health issues.




Magnesium is one of the essential electrolytes needed for efficient hydration. It helps keep blood pressure normal, bones strong, and the heart rhythm steady

Magnesium plays an important role in exercise performance since it helps move blood sugar into muscles and dispose of lactate. 

Runners often experience a buildup of lactic acid, shin splints, and painful muscles during and after exercise. Magnesium helps convert food into energy, creates new proteins from amino acids, and repairs DNA and RNA. 7

A magnesium deficiency can result in muscle and nerve twitches, spasms, and cramping, which none of us wants during and after a run. Having sufficient magnesium helps speed up recovery, reduce fatigue, and avoid injuries.

Magnesium can be found in nuts, seeds, dark green vegetables, whole grains, and legumes. However, a high intake of magnesium from supplements can lead to gastrointestinal problems. Therefore, it’s important not to overuse it. 




Running is a fantastic exercise that strengthens the bones like nothing else. But there’s a catch – it does so only when you supply your bones with enough calcium.

Most of your body’s calcium can be found in your bones and teeth, allowing normal bodily movement by keeping tissue firm, strong, and flexible. 8

Although calcium is mostly known for keeping your bones and teeth strong, it also aids in maintaining stable heart rhythm, muscle, and nerve function

Since calcium helps with muscle contraction, low levels of this mineral mean you might experience more muscle cramps than usual – specifically in your back and legs. 

Other symptoms include brittle fingernails, bone-related injuries, irregular heartbeat, and tingling in the arms and legs.

If you’re dealing with a calcium deficiency, running can actually weaken your bones, making them more prone to cracks, fractures, breaks, and other injuries. Meaning you won’t be able to continue running for a long time. 

Many Americans don’t get enough calcium in their diets which can lead to weak bones. Your body doesn’t produce calcium, so you have to rely on your diet to get the calcium you need.




Phosphorus is a mineral that makes up 1% of your total body weight and is found in every cell. 

Phosphorus is a part of bones, teeth, DNA, and RNA. It’s also a component of cell membrane structure and the body’s key energy source.

Phosphorus makes your bones and teeth as hard as rocks, but it also helps you grind your way to faster workouts and competitive efforts.

Phosphorus converts calories and oxygen into energy and helps muscles contract. 9

That’s why runners need phosphorus to improve their endurance, aerobic capacity, and performance.

Symptoms of phosphorus deficiency include bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. Everything we definitely don’t want to feel during and after our run!

However, it’s important to use just the right amount because too much phosphorus in the body could lead to chronic kidney disease and a higher chance of heart attack or stroke.


One of the Easiest Ways to Start Using All
5 Electrolytes and Even More

If you‘re ready to say goodbye to dehydration, poor performance, slow recovery, and pain – then say hello to this Hydration & Recovery energy powder from Joggo Supplements.

This energy powder uses all 5 electrolytes listed above additionally with chloride, vitamins E, D, C, iron, and sea salt to help you get the most out of every workout every day.

Some electrolyte powder packets and sports drinks could knock you out of your mission with unpleasant reactions by overloading your system or not absorbing and hydrating quickly enough. 

Joggo Hydration & Recovery electrolyte powder has quick-acting natural ingredients for 2–3x quicker hydration than water alone, easier muscle recovery, and balanced energy to help boost your immunity and overall wellness.

Made with no artificial sweeteners, colors, or gluten, these hydration powder packets are non-GMO and vegan-friendly. 

Your body is unique, and your nutrition should be too. 

That’s why Joggo Supplements combine their customer needs, big data, and science into an ecosystem to create a complete and personalized formula based on your needs

The Joggo Supplements team does everything for you. All you need to do is take a quick 1-minute quiz that asks questions about your height, weight, gender, age, activity levels, and health condition. 

Based on your responses, a customized, all-natural hydration powder with a full nutrition formula (not too much, not too little – exactly the precise quantity you need) is generated for you.

And there will be no need to worry about staying properly hydrated or feeling pain during workouts or runs anymore.

Take the Quiz to Get the Right Vitamins and Electrolytes Personalized Just for You
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Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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