Hydration, Electrolytes & Haze: Simple Tips for Runners

Malaysia has many exciting running events, from fun runs to marathons. But hot weather, humidity, and jerebu can make running harder on the body.

The key is simple: drink enough fluids, use electrolytes when appropriate, and always check the air quality before exercising outdoors.

Water first

When you run, you lose fluid through sweat. Drinking water helps your body stay hydrated and supports normal exercise performance. For daily activities or short, easy runs, plain water is usually enough. Bring a water bottle and drink regularly throughout the day.

Signs you may need more fluids include:

• Feeling thirsty
• Dry mouth
• Headache
• Dizziness
• Tiredness
• Dark yellow urine

When do electrolytes help?

Electrolytes are essential minerals such as sodium and potassium that help maintain fluid balance, support normal muscle function, and regulate important body processes. 

An electrolyte drink, tablet, or powder may be useful if you are:

• Running for a long time
• Joining a marathon or endurance event
• Sweating heavily in hot weather
• Exercising intensely

For a short jog, casual walk, or light workout, plain water is usually sufficient. You do not necessarily need an electrolyte drink for every workout.

Simple rule: The longer and more intense the exercise, and the more you sweat, the more useful electrolytes may be.

Haze: check the API/IPU before you run

Hydration is important, but it does not protect your lungs from haze.

When air quality is poor, running outdoors can increase the amount of polluted air you breathe in. Check the latest local Air Pollutant Index (API/IPU) before heading out.The Ministry of Health Malaysia advises people to reduce strenuous outdoor activities when air quality becomes unhealthy. People with asthma, heart disease, lung conditions, young children, older adults, and pregnant people should take extra care.

A practical API/IPU guide for runners

Quick race-day checklist

• Check the weather and API/IPU.
• Bring enough water.
• Consider electrolytes for long or sweat-heavy events.
• Slow down or stop if you feel dizzy, wheezy, or unusually tired.
• Choose an indoor workout if haze levels are high.
• Keep prescribed asthma or other regular medicines with you if needed.

The bottom line

For most runs, start with water. Electrolytes may help during long or intense sessions, especially in Malaysia heat.

During jerebu, the priority is to reduce exposure to polluted air. Check the API/IPU, adjust your plans, and choose indoor exercise when needed.

Need help choosing a suitable hydration or electrolyte product for your activity? Visit our pharmacy website or speak with our pharmacist for practical advice.