Never Feel Dehydrated On a Ruck Again

GORUCK US • Jun 29

GORUCK sent this email to their subscribers on June 29, 2024.

The key to mastering hydration for rucking\u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \u2007͏ \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad \xad

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The hot summer months are here, which means outdoor rucks and workouts are about to get a lot sweatier. This also means it’s even more important to remain hydrated when rucking. In the military, hydration is critical when going on long ruck marches, and it should be a priority for you, too.

Hydration is more than just water; it's a delicate balance of electrolytes lost through sweat, especially during demanding activities like rucking.\xa0

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The amount of electrolytes lost can vary significantly based on heat and individual sweat rates. Listen to your body, stay hydrated, and fuel wisely to keep going strong during your ruck.

Even though sweat rates vary, for our purposes, let's consider an average sweat rate of 1 to 1.5 liters per hour during intense exercise. So, a 2-hour intense ruck could result in a sweat loss of 2 to 3 liters.

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Understanding and replenishing key electrolytes - sodium, potassium, magnesium, and chloride - can optimize your performance and recovery.