Blog, Rooibos Tea Facts
Rooibos Tea for Runners: Hydration and Recovery
Sep
Can a cup of rooibos really help you run better and recover faster? Here is what runners should know.
Most runners think hard about shoes, pace and training plans. Far fewer think about what they drink before, during and after a run. Yet what goes into your bottle matters almost as much as the kilometres in your legs, especially in South African heat.
Rooibos tea has become a quiet favourite with runners for simple reasons. It is naturally caffeine-free, gentle on the stomach, and just as good cold as it is hot. It will not turn you into a marathon champion overnight. But it can be a smart, natural part of how you hydrate and recover.
Why runners are turning to rooibos tea
In 2016, ahead of the Two Oceans Marathon, the late Ernest du Toit, then CEO of Annique and a director of the SA Rooibos Council, shared his advice for runners with News24. His message was simple: runners can drink rooibos before, during or after a run.
He pointed to three reasons. The first is antioxidants. Hard running puts the body under stress, and rooibos is naturally rich in antioxidants that help fight inflammation and support the recovery of tired muscles. Researchers at the Cape Peninsula University of Technology have also studied how rooibos may help the body handle the oxidative stress that comes with intense exercise.
The second is minerals. Du Toit noted that rooibos contains measurable amounts of calcium, copper, iron, magnesium, sodium, potassium and zinc, all minerals runners lose through sweat. That makes rooibos a healthier way to top up fluids than sugary cold drinks.
The third is that it has no caffeine. You can drink more of it without the jitters, and a cup the night before a race will not keep you awake.
How to use rooibos before, during and after a run
Before your run. Rooibos is known for its calming effect, which can help settle pre-race nerves. A warm cup in the evening before a big race is also a good way to wind down and get a proper night’s sleep.
During your run. Brew a jug, let it cool and fill your water bottle. For long races, the 2016 advice was to aim for roughly 500 to 750 ml of fluid an hour. On very long or very hot runs, you may still need a proper electrolyte or energy drink as well, so treat rooibos as part of your fluid plan, not all of it.
After your run. This is where rooibos really earns its place. A tall glass of chilled rooibos helps replace lost fluid, and its antioxidants support your body while your muscles recover. Skip the sugar. Rooibos is naturally sweet and needs nothing added.
Products that help with this
Start with Rooibos Tea – 200g. It is 100% natural, caffeine-free and calorie-free, and the big 200g pack makes it easy to brew a fresh jug for the fridge every couple of days.
Follow with Green Rooibos Tea – 50g. Because it is unfermented, it keeps about ten times more antioxidants and aspalathin than regular rooibos, with a mild taste that works well iced after a hard session.
For sore legs: Resque Muscle Ice Roll-on Gel – 60ml. This cooling roll-on with menthol and rooibos can be used before a run to loosen stiff muscles or afterwards to ease soreness, and it fits easily in a gym bag.
Make rooibos part of your running routine
Keep it simple. Brew a jug of rooibos in the evening, let it cool, and keep it in the fridge for no longer than 48 hours. Fill your bottle before training, have a cold glass when you get home, and a warm cup before bed on race week.
Rooibos suits runners of all levels, from first-time parkrunners to seasoned ultra runners, and because it is caffeine-free the whole family can drink it too. If you have an injury or pain that does not settle, see a doctor or physio. Rooibos supports a healthy routine but does not replace medical care.
