Hydration: What Every Runner Needs to Know

Updated: Mar 8


Table of Contents:

How Much Water Should Runners Consume

Dehydration vs Hyponatremia

Importance of Hydration

19 Benefits of Drinking Water

What Happens When You Don't Drink Enough Water


How Much Water Should Runners Consume


Sweating is a natural mechanism to cool down the body and return to its optimal temperature during exercise. Although sweating is beneficial, it can also be harmful if the body is not hydrated. So, it’s important to drink plenty of fluids while exercising to replace the fluids lost from sweating.


Here's a breakdown of hydration for athletes.


How Much Water Should You Drink Before Running


On any given day, the recommended daily intake for water is 3.7 liters for men and 2.7 liters for women. For active individuals, your body requires more fluids to replenish the lost fluids from the exertion of sweat and breathing.


For athletes, drink 17 oz - 20 oz of water two hours before exercising and 7 oz - 10 oz 15 minutes before starting your workout.


How Much Water to Drink While Running


If you are a novice or experienced runner, always listen to your body. Your body sends signals to the brain to let you know when it needs nutrition or hydration.


During exercise, the recommended amount is to drink 7 oz - 10 oz of water every 10 min - 20 min.


How Much Water to Drink After Running


After exercising, bodyweight loss is how fluid intake is measured. If you run for 60 minutes or more, check your weight before and after. This is a quick and easy way to determine how much water your body needs to replenish itself.


The recommended amount is to drink 16 oz - 24 oz of fluid for every pound of body weight lost after exercise.


How to Stay Hydrated on Long Runs


For short-distance runs, you can drin