5 Tips For Running Hydration

Whether you’re heading out for a short jog or training for an ultramarathon, staying properly hydrated can make or break your run. Hydration affects your endurance, recovery, and even your mental focus. Here are five essential tips to keep in mind:

1. Start Hydrated

Don’t wait until your run to think about water. Begin hydrating in the hours leading up to your workout. A good rule of thumb is to sip water consistently throughout the day rather than chugging a large amount right before you head out. Clear to pale yellow urine is usually a good indicator that you’re well-hydrated.

2. Carry Fluids on Longer Runs

If you’re running more than 45–60 minutes, bring water or a sports drink with you. Options include handheld bottles, hydration belts, or vests—choose the one that feels most comfortable. For trail runs or hotter weather, plan water stops or stash bottles along your route.

3. Replace Electrolytes

Sweat doesn’t just drain water; it takes electrolytes with it—especially sodium. On runs longer than 90 minutes or in humid conditions, include electrolyte drinks, chews, or tablets. These help prevent muscle cramps, fatigue, and that dreaded “bonk.”

4. Listen to Your Thirst (but Don’t Rely Only on It)

Thirst is a natural cue, but during hard efforts or cooler temperatures, you might not feel thirsty even as your body loses fluids. Use thirst as a guide, but pair it with a hydration plan—aim for 4–8 ounces of fluid every 20–30 minutes during longer runs, adjusting based on sweat rate and conditions.

5. Rehydrate and Recover

Hydration doesn’t stop when you finish running. Within 30 minutes of your workout, sip water or an electrolyte drink to help restore balance. Pair it with a post-run snack containing carbs and protein to speed up recovery and prepare for your next run.

✅ Takeaway: Hydration is personal. Your needs depend on your body, the weather, and your effort. Practice different strategies during training so that on race day, you know exactly what works best for you.