You’ve probably heard that hydration is important for runners — but how much water do you really need before, during, and after a run?
The answer depends on a few things: how far you’re running, the weather, and how much you sweat. Here’s a simple guide to help you stay hydrated without overdoing it.
Why Hydration Matters
When you run, you lose fluids through sweat and breathing. If you don’t replace those fluids, you can experience dehydration — which leads to fatigue, cramps, dizziness, and slower recovery.
Staying hydrated keeps your body temperature stable, your muscles working properly, and your performance steady.
Before Your Run
Drink 12–16 ounces (about 350–475 ml) of water about 1–2 hours before running. This gives your body time to absorb it without making you feel heavy or needing bathroom breaks mid-run.
You don’t need to “chug” water right before heading out — too much at once can lead to bloating or discomfort.
During Your Run
If your run is under 45 minutes, you usually don’t need to drink during the run — unless it’s hot or humid.
For runs longer than 45 minutes:
- Drink 3–7 ounces (90–200 ml) every 15–20 minutes
- Use a handheld bottle, hydration belt, or running vest
- Consider drinks with electrolytes if you’re sweating heavily or running more than an hour
Listen to your body: dry mouth, early fatigue, or lightheadedness are signs you may need fluids.
After Your Run
Rehydration is key to recovery. Aim to drink 16–24 ounces (about 500–700 ml) of water within 30 minutes after your run.
If you lost a lot of sweat, a drink with electrolytes can help you replenish sodium and other minerals. Coconut water, sports drinks, or water with a pinch of salt and lemon are great options.
Watch for Overhydration
Yes — you can drink too much water. This can lead to hyponatremia, a dangerous drop in sodium levels.
Avoid this by not overdrinking, especially before or during short runs. Drink to thirst, and if your run is long or sweaty, balance plain water with some electrolytes.
Tips to Stay Hydrated Without Stress
- Start the day with a glass of water
- Sip small amounts throughout the day
- Eat water-rich foods (like fruits and veggies)
- Track hydration during training, especially in heat
Final Thoughts
Staying hydrated as a runner doesn’t have to be complicated. Follow a simple routine, listen to your body, and adjust for heat, distance, and effort.
Your water bottle is just as important as your running shoes.
