top of page

Hydration for Runners: The Vital Role of Drinking Water

As a runner, you know that staying hydrated is important not only for your performance but also for your well-being. Drinking enough water is essential to keep your body functioning at its best, and it is a very important part of any successful training routine.

Drinking water helps replenish the water lost through sweating during exercise, which can prevent dehydration. Dehydration can cause a range of negative effects, including fatigue, muscle cramps, and reduced endurance. In extreme cases, it can even lead to serious conditions such as heat stroke. By staying properly hydrated, runners can maintain their energy levels, prevent injury, and improve their overall athletic performance. Additionally, drinking water can help regulate body temperature, which is important during intense exercise when the body produces heat. This can reduce the risk of overheating and help maintain a consistent level of performance.

Let’s look at the importance of drinking water and staying hydrated on your runs some tips for staying hydrated before, during, and after a run.

Hydration for Runners: The Vital Role of Drinking Water

As a general rule, runners should aim to drink at least 8-10 ounces of water every 10-20 minutes during a run. After a run, it is important to continue drinking water to replace fluids lost through sweat.

When we talk about hydration, we are referring to the amount of water in our bodies. Our bodies are made up of approximately 60% water, and we need to maintain that balance to make sure our bodies function properly.

When we exercise, our bodies lose water through sweat, and we need to replace that water to maintain hydration levels. The amount of water we need depends on factors such as our body size, the intensity of the exercise, and the environment in which we are exercising.

Recognizing Dehydration Symptoms

Dehydration can be easy to miss, and it is important to recognise the symptoms to ensure you stay hydrated. Some common symptoms of dehydration include:

  • Thirst

  • Dark urine

  • Dry mouth

  • Fatigue

  • Headaches

  • Dizziness

If you experience any of these symptoms, it is important to stop exercising and rehydrate immediately.

The Risks of Dehydration

Dehydration happens when the body loses more water than it takes in. During a run, the body loses water through sweat and increased breathing. If water is not replaced, dehydration can occur, leading to symptoms such as:

  • Fatigue and weakness

  • Muscle cramps

  • Dizziness

  • Headaches

  • Nausea and vomiting

In severe cases, dehydration can lead to heat exhaustion or heat stroke, which can be life-threatening.

The Benefits of Hydration

Proper hydration can help runners:

  • Maintain optimal body temperature

  • Prevent muscle cramps

  • Improve endurance

  • Reduce the risk of injury

  • Promote recovery after a run

Tips for Staying Hydrated Before, During, and After a Run

There are many ways you can stay hydrated before, during, and after a run.

Before a Run

To ensure adequate hydration before a run, try:

  • Drinking water throughout the day leading up to a run

  • Avoiding alcohol and caffeine, which can dehydrate the body

  • Eating foods high in water content, such as fruits and vegetables

  • Drink plenty of water before you exercise to ensure that you start your workout fully hydrated

During a Run

During a run, try:

  • Carrying a water bottle or hydration pack

  • Drinking water every 10-20 minutes

  • Eating electrolyte-rich (sodium, potassium, and magnesium) foods, such as a bananas, apricots or sunflower seeds

After a Run

After a run, try:

  • Drinking water to replace fluids lost through sweat

  • Eating a snack or meal containing both carbohydrates and protein to aid in recovery

  • Avoiding alcohol and caffeine, which can further dehydrate the body


Staying hydrated is important for runners to maintain optimal performance and prevent injury. By following these tips for staying hydrated before, during, and after a run, runners can make sure they are getting the fluids their bodies need to perform at their best.

bottom of page