How Much Water to Drink Before, During and After A Run

Staying properly hydrated is key to running performance and recovery, but how much water do you actually need? Drinking too little can lead to dehydration, while drinking too much may cause discomfort. Let’s break down the ideal hydration strategy for before, during, and after your runs.

Proper hydration begins well before you start running. Drinking enough water before a run helps prevent early fatigue and dehydration, ensuring optimal performance. Aim to drink 250–500 ml of water 1–2 hours before your run.

If you're running in hot or humid conditions, consider increasing your intake slightly. Additionally, consuming foods with high water content, such as fruits and vegetables, can contribute to overall hydration.

Staying hydrated while running is crucial, especially for runs lasting over 30 minutes. The amount of water you need depends on duration, intensity, and weather conditions. A good rule of thumb:

• 100–200 ml every 15–20 minutes for steady hydration.
• If running for over an hour, consider adding electrolytes to replace lost minerals and maintain endurance.
• Avoid chugging large amounts at once. Small, regular sips are best.

Carrying a hydration vest, belt, or handheld flask can make drinking on the go easier and more efficient. If you’re unsure about your hydration needs, monitoring sweat loss during training runs can help fine-tune your intake.

Rehydration after a run is essential to replace lost fluids and support muscle recovery. Drink 200–750 ml of water, depending on how intense and long your run was.

If you sweated heavily, replenishing electrolytes through sports drinks or natural sources like coconut water can be beneficial. Additionally, eating a balanced meal with protein and carbohydrates will further aid recovery and hydration.

Hydration isn’t just about drinking when you feel thirsty, it’s about staying ahead of dehydration with a consistent plan. By following these guidelines, you’ll keep your body performing at its best before, during, and after your runs.

So, stay hydrated and enjoy your run. Good luck!

Would you like more tips and recommendations for hydration before, during and after your run? View our Hydration Sheet for more information.