Staying hydrated is a key factor in ensuring your best performance and keeping your body healthy during a run. But the question of how much water to drink—and when—can be tricky. Drinking too little can lead to dehydration, while drinking too much can leave you feeling uncomfortable. Here are some simple guidelines to help you stay optimally hydrated for your runs.

Why Hydration Matters

When you run, your body loses water and electrolytes through sweat. This fluid loss can quickly lead to dehydration, causing muscle cramps, fatigue, and even dizziness. Hydration helps keep your body cool, supports muscle function, and ensures you maintain your energy throughout your run.

How Much Water Should You Drink?

Before Your Run: Aim to drink about 500–600 ml (17–20 oz) of water 2–3 hours before you start running. Then, about 15 minutes before you head out, have another 200–300 ml (7–10 oz).

During Your Run: For runs lasting less than an hour, sipping water as needed is usually sufficient. For longer runs, aim to take in about 100–150 ml (3–5 oz) every 15–20 minutes to keep your hydration levels up. If it’s a hot day or you’re sweating heavily, consider a sports drink with electrolytes to replace the sodium, potassium, and magnesium lost through sweat.

After Your Run: Rehydration is essential after you finish, as your body continues to lose fluids even after you stop running. Drink at least 500–700 ml (17–24 oz) of water within 30 minutes of finishing. For longer runs, weigh yourself before and after; drink 1.5 liters for every kilogram (or 24 oz per pound) of body weight lost.

Tips for a Hydration Strategy

Plan Your Hydration Stops: If you’re running a race or on a new route, note water station locations or carry a small water bottle.

Listen to Your Body: If you feel thirsty, don’t ignore it—drink a little water.

Avoid Overhydration: Drinking too much water can lead to a condition called hyponatremia, where sodium levels become too low. Drink only what you need.

 

F95’s Personalized Hydration Plans

At F95, we understand that hydration needs are unique for each runner. With our custom hydration guidance, you can run your best without worry. Our team will help you develop a strategy that keeps you safe, comfortable, and performing at your peak, no matter the distance or weather.