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Running Hydration 101: How Much Water Should Runner Drink?

Updated: Aug 31, 2023

Navigate the complexities of hydration while running. Discover how much water to consume before, during, and after your run to enhance your performance and recovery.

Running Hydration 101: How Much Water Should You Drink?
Running Hydration 101: How Much Water Should You Drink?

Hydration is crucial to your performance and wellbeing during running. But the question is, how much water should you drink while running? In this guide, we'll dive into optimal hydration strategies that can help you reach your running goals.


Pre-Run Hydration

Starting your run well-hydrated is key. Ideally, aim to consume 16-20 ounces of water two hours prior to your run. This gives your body enough time to process the water. Right before you begin running, slowly sip another 8 ounces.


Hydration During Your Run

For runs shorter than an hour, particularly in cooler weather, additional hydration isn't typically necessary. However, for runs that last longer, or take place in hot conditions, strive for 6-10 ounces of water every 15-20 minutes.


Post-Run Hydration

Once you've finished your run, your main objective should be to replenish the fluids you've lost. A good measure is to weigh yourself before and after your run, aiming to consume 16-24 ounces of water for each pound lost.


These are general guidelines and may need to be adjusted based on your personal needs and conditions. Remember, the golden rule is to always listen to your body and hydrate when in doubt!



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