The best way for me to explain my rehydration/hydration strategy and preferences is to highlight what I'd do before a long distance race:
I personally like to drink a glass of water in the morning first thing, with a light snack if I am doing a morning run. If I am going to run a little later in the day, I’ll ensure I’m sipping regularly. If I have access to a hydration formula, like Nuun, SOS Hydration, or Hydralyte Sport as examples, I’ll add a tablet to my water bottle for the day. This is even better than water from a hydration standpoint. I’m a big advocate for finding a personal balance for training, recovery, and a racing strategy. This can improve your performance and ability to recover well. During a race or long run, I like adding Tailwind powder to my bottle as it is a preservative-free (better for you, and your gut!), electrolyte and carbohydrate solution.
Some nifty tips to hydrate well, and save money
Save your money with the fancy electrolyte tablets and instead try a small amount sweetened iced tea powder sachet (I use these)
Try making your own hydration drink. I love the Run Fast Eat Slow Cookbook recipe. It’s all about sodium content, a bit of carbohydrates and water of course!
Eat watermelon after running with your meal – it’s got simple carbohydrates for quick glycogen replenishment and has a nice water content.
If you'd like to read more about hydration for runners , pre and post race hydration and how to avoid dehydration, click to give this post a read:
https://larahamilton.com/running-dehydration-symptoms/