Tips for Staying Hydrated During Your Runs
Hydration Strategies for Runners for Training, Performance, and Recovery
August 10, 2023
The author running on a hot summer day in Denver, Colorado.
Running is a fantastic way to exercise the body, practice mindfulness, and feel connected to the world around you and your own body. It’s also a fantastic way to lose water. Sweating and heavy breathing cause the body to lose water and essential minerals like sodium, leading to dehydration. Whether you’re new to running, a competitive road runner, or a long-time trial runner, it’s always a good idea to brush up on proper hydration habits (trust me–I’ve been running for over two decades and I recently hit the Colorado Trail and realized mid-trek I’d forgotten to refill my hydration pack).
In this guide we’ll cover tips to help runners develop strategies for rehydrating and staying hydrated, which is vital for physical and mental performance.
Looking for hydration tips for your trail run? See our Trail Running Hydration guide.
Related: Best Trail Running Shoes for Men and Best Trail Running Shoes for Women
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Impact of hydration on physical performance
Staying hydrated plays an important role in physical performance (and general health–water is essential for life). When it comes to running, your body loses water primarily through sweating and breathing, and if you don't replace that water loss, you may enter a state of dehydration.
Dehydration can affect both cognitive and physiological performance. Tangibly, that looks like not being able to keep a steady pace and having to work harder to run than usual. Additionally, dehydration can lead to dizziness, nausea, headaches, loss of appetite, and a host of other side effects that make running (and life in general) uncomfortable.
Whether you're running in your neighborhood or at a race, knowing your body will help you set a hydration plan and strategy that works.
Know your body
Everyone's hydration needs are different. A simple trick for determining your personal hydration needs and sweat rate is to weigh yourself directly before and after an hour-long run. Each pound lost equates to about 16 fl oz of fluid loss. Factor in any fluid-intake from your run into this equation. So, if you lost three pounds but drank 16 fl oz during the run, you actually would have lost about 4 pounds. That means you’re losing 64 fl oz during an hour of running.
This number will fluctuate depending on external factors–e.g., heat, humidity, and elevation. The more you intentionally hydrate during a run, and in varied conditions, the better you’ll start to understand your body and its needs.
A pile of what to take to the track for running including a running hat, running socks, sunscreen, energy gels, water bottles, and recovery shoes.
Carry fluids with you
For longer runs, consider carrying a handheld water bottle, or wearing a hydration pack, hydration vest, or belt. Even if your runs stick to roads or the track, check out our Hydration Tips for Trail Runners piece for an overview of these options.
If you're running at a track, bring your water, electrolyte drink, a snack, and anything else you may need depending on conditions (i.e. layers and extra socks, sunscreen, a running hat, sunglasses).
If you're road running or trail running, you can also loop back to your car, house, or whatever homebase is for this run to rehydrate. Sometimes folks will plan routes that include water fountains, or places they can stash their water bottles. If you’re fortunate enough–or can plan ahead enough–for that option, it can mimic a water station, like you'd see on a marathon or half marathon race.
Drink electrolytes
When you sweat, you lose electrolytes (composed of minerals like sodium, potassium, calcium, etc.) as well as water. Electrolytes are important to replace as they basically help control muscle contractions. For example, if you cramp up during a run, electrolytes–specifically potassium–will help release the cramps. For a more detailed look at each mineral’s physiological responsibility, check out the Cleveland Clinic’s page on electrolytes.
To maintain electrolyte and fluid balance, it’s a good idea to alternate your hydration between regular water and electrolyte fluids–e.g., Nuun tablets, electrolyte powders, Gatorade, or your favorite sports drink. For long runs (90 minutes or longer), the recommendation is to drink electrolytes throughout the activity. For shorter runs, you can drink them as part of your recovery. You also don’t need sports drinks or tablets; while I’m a fan of Nuun I’m an even bigger fan of coconut water and pickle juice after a long run (particularly after hot summer runs).
Drink post-run
Regardless of whether you drank throughout your activity, you’ll still want to recover with fluids post-run. A general rule of thumb is to drink until your urine is a light yellow color, so urinating after a workout is a great way to see how much fluid you still need (and if you can’t pee, it’s safe to say you need a lot more fluids).
A handheld water bottle for running with with fuel tucked in the pocket.
Consider the weather
On hot or humid days, your body will lose more fluids through sweat. Pay attention to the weather forecast and plan ahead–drink more fluids days leading up to a heat wave so your body can be more prepared. Monitor your body temperature and drink accordingly, especially in hot weather.
Avoid alcohol and caffeine
We’re not here to police your extracurricular beverage choices, so this isn’t to say you have to abstain from alcohol or caffeine. But it is important to be aware of the dehydrating effects alcohol and caffeine have on the body. Both alcohol and caffeine have diuretic effects, meaning they cause you to urinate more and thus lose more water. Be sure to be mindful of this and replace the water you’re losing prior to working out.
Some folks enjoy non-alcoholic beers, like Athletic Brewing, post-run. While I can’t speak from personal experience on the taste and experience of those options, I can say my pregnant friends have enjoyed those post-run. We also sell a lot of non-alcoholic beers at the brewery I work at (shoutout Goldspot in Denver!), and patrons are always saying they’re pretty good. So, if you’re watching your hydration levels, non-alcoholic beers won’t have the diuretic effect alcoholic beers do and might be a satisfying option.
Eat hydrating foods
Liquids aren’t the only way to hydrate! Water-rich foods, like watermelon, cucumbers, and other fruits and veggies, are a natural way to rehydrate while also benefiting from fiber and other carbs, vitamins, and minerals. If you’re someone who struggles taking in water after a run, fresh fruit may be how you start the rehydration process until your stomach is more settled.
Don't overhydrate
Drinking too much water can lead to hyponatremia, a condition where your body's sodium levels become dangerously low. Watch your hydration status.
Signs of hyponatremia include:
nausea
vomiting
headache
confusion
drowsiness
disorientation
muscle cramps
It’s important to listen to your body and drink when you're thirsty (ideally, drink right before you’re thirsty). Low sodium levels is a common condition in endurance athletes. Spread out your fluid intake rather than drinking it all at once, as this can help prevent diluting your sodium levels. You can replace sodium loss from sweat with electrolyte recovery drinks and/or salty foods.
Use a hydration plan
Close-up of a handheld water bottle on a run.
Pre-run hydration plan
Pre-run hydration should not look like slamming a bunch of water right before a run; the best way to prevent dehydration on a run is to maintain healthy hydration habits in your day-to-day life. Make fluid-intake a regular part of your lifestyle so you’re always feeling your best.
Start well-hydrated
If you’re thirsty when the run begins, you’re on the fast-track to dehydration by the end of the run. Be sure you’ve been drinking enough to feel well-hydrated before the run even begins.
Pre-run hydration strategy
Drinking a glass of plain water first thing in the morning is a good idea. After a full night of breathing (which releases water), possibly sweating, and not drinking any fluids, you’ll want to replace any lost fluid from the night. Eating water-rich foods, like fruits and veggies, can also help keep you hydrated while also giving you an energy burst from the calories (just watch the fiber intake directly before a run so as to avoid GI issues). Additionally, avoiding too much caffeine before a run will prevent water-loss from the diuretic effects of caffeine.
If you’re running later in the day, try to keep a water bottle on you throughout the day. If you need to, set reminders to drink water (no shame in that–I have ADHD and know the reality of forgetting such seemingly simple aspects of self-care).
Food sources for pre-run hydration
According to UCLA Health, some of the best hydrating foods include cucumber, celery, tomatoes, strawberries, and watermelon.You’ll want to find foods that won’t upset your stomach before a run, so it’s important to keep in mind that while many fruits and vegetables are water-rich, they’re also high in fiber. Often, too much fiber can cause GI discomfort in runners if eaten in excess prior to exercise, so be mindful of how much fiber you’re ingesting.
Some handheld water bottles for running that we’ve tested. Soft flasks are favorites among runners.
Hydration During Your Run
Plan your fluid consumption
Once you’ve calculated your water loss (see the Know Your Body section), you’ll know about how many ounces of fluids you’ll need throughout your run. You can plan ahead by either determining what you’ll want to carry on you–a hydration pack or hydration vest, a belt, or a handheld water bottle–or how often you’ll need to stop at your car, house, or wherever homebase is. If you're running a race, plan to stop at the hydration station and know where they are ahead of time. It’s also important to plan your rehydration practices for after the run–maybe pack a cooler of recovery beverages, sports drink, or cold water. Otherwise, have them ready at home. If you're running a race, have a hydration station plan. Know where the water station(s) are ahead of time.
Not just for trail runners, a hydration bladder (sometimes called a reservoir) with a hose can be a good way to remember to drink frequently.
Set a timer
If you’re the type of runner who gets in the zone and loses yourself, you may want to set timers or alarms to remind you to drink water. This may also be a good strategy for you throughout the day when you aren’t running. Many runners find that after a while you don’t need the timer because the habit has become ingrained.
What to drink during your run
As noted previously, water alone can dilute the sodium levels in your body. It’s important to alternate between water and electrolyte-rich drinks to keep your muscles functioning at peak performance. For shorter runs, many runners find they can get away with replacing electrolytes after the run is over. But for longer runs, it’s a good idea to have both water and the electrolyte drink on hand, and alternate between the two. Personally, I like to use Nuun tablets as my mid-long run electrolyte replacement, but any beverage with sodium, chloride, magnesium, potassium, and calcium will do.
Post-run Hydration
Importance of rehydrating after a run
It’s incredibly difficult to drink enough fluids over the course of a run to stay fully hydrated. Drinking water and electrolyte drinks after exercise helps restore your body’s hydration level and replace what was lost from perspiring and heavy breathing.
Strategies for post-run hydration
I like to have water, an electrolyte drink, and food waiting for me at the end of a run, whether that’s at home, in my car, on the track, at the gym, or wherever I may be. A full water bottle, at least 16 ounces of Nuun or coconut water, and a smoothie are my personal preferences, but it’s important to find what works for you (i.e., what you can stomach after a run). In the summer, I’ll keep a cooler of post-run goodies in my car. In the winter, knowing I’ll have a hot watermelon Nuun after my run is sometimes my motivation to get out the door (I’m not sure if this is strange or popular, but hot watermelon Nuun is so delicious to me).
Role of electrolytes in post-run recovery
Electrolytes consist of minerals that play a vital role in muscle contractions. Thus, including electrolytes in your recovery routine will help the muscles recover faster and prevent cramping. Electrolyte mixes, tablets, and drinks are an easy way to replace what you lost during the run. You can also replace electrolytes with a strategically-designed post-run snack feast of foods and beverages, like coconut water, pickles, potato chips, and a banana-berry smoothie (or any combination of things rich in electrolytes like sodium, chloride, potassium, magnesium, and calcium).
Know the signs and symptoms of dehydration
Extreme thirst
Dark-colored urine
Less frequent urination
Fatigue
Confusion
Dizziness
About the author / Why you should trust us
Becca Downs is an outdoor writer and runner.
Becca spent 18 years as a competitive runner and 5 years as a coach. She’s suffered through some serious dehydration mistakes and learned lessons the hard way so you don’t have to.
More specifically, Becca ran D1 cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Becca then joined the IUPUI women’s distance coaching staff as a volunteer assistant coach in 2020-2021. She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!). After notching a few small FKTs under her belt in 2020, she was diagnosed with hip arthritis and now channels her passion for running into coaching, writing, creating training plans for her friends, hiking, and running when her hip allows it.
You can read more of Becca's work at her blog or on her author page.
