In Vietnam's heat you can easily lose 1–2 litres of sweat per hour. What you eat and drink has a big effect on how you feel and perform.
Everyday hydration
Drink regularly through the day; pale-yellow urine is the simple check. Coconut water (nước dừa) is a tasty way to top up potassium, though it is lower in sodium than a sports drink.
Before a run
- Early-morning easy run (< 60 min): a glass of water is enough; a banana if you're hungry
- Long or hard session: a light, carbohydrate-based snack 60–90 minutes before (bread, banana, sticky rice (xôi), oats) plus 400–600 ml of fluid
- Avoid heavy, fatty or very spicy food right before running
During a run
- Under 60 minutes: usually water only, if needed
- 60–90 minutes: water plus electrolytes
- Over 90 minutes: 30–60 g of carbohydrate per hour (gels, chews, sports drink) plus electrolytes; experienced marathoners may use more
- In the heat, drink to thirst and a little ahead of it, but don't force huge volumes. Over-drinking plain water is also risky
After a run
Within an hour or so, have carbohydrate plus protein and some salt to refuel and repair. Vietnamese favourites work brilliantly:
- Phở or bún bò: carbs, protein, salt and fluid in one bowl
- Bánh mì trứng or xôi gà
- Cơm tấm with egg or grilled pork
- A sữa chua (yoghurt) or sữa đậu nành (soy milk)
Add an electrolyte drink or a salty snack if you sweated heavily.
Electrolytes
Sodium is the main mineral lost in sweat. Electrolyte tablets or powders are widely available in pharmacies and sports shops. If you finish long runs with white, salty stains on your clothes, you're a "salty sweater" and need extra.
Caffeine
Your post-run cà phê is fine! Moderate caffeine before running can even improve performance, but test it in training first, since it doesn't suit every stomach.
This guide is general information, not medical advice. Runners with medical conditions should speak to a doctor or sports dietitian.