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How much should I drink before my running training?

In general, aim for 500 to 600 milliliters of fluids about 2 to 3 hours before your ride. Drink another 250ml within the last hour before training. The specific amount of fluid you need vary based on factors like temperature, humidity, your sweat rate, and individual differences.

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Written by: The Athlete’s FoodCoach, on 12-02-2024
Man drinking before his running training

Why should I drink before my run?

  1. Prevent dehydration: Starting your ride in a well-hydrated state reduces the risk of dehydration during exercise, which can pose health risks and impair performance.
  2. Muscle function and mental focus: Adequate pre-run hydration supports better muscle function and mental focus, which enhances your running performance and endurance.
  3. Thermoregulation: Proper hydration helps regulate body temperature, reducing the risk of overheating and heat-related issues during your training such as heat exhaustion or heat stroke.
  4. Comfort and Well-Being: Getting hydrated before your training session can prevent symptoms of dehydration like thirst, dry mouth, and headache, contributing to a more comfortable and enjoyable running experience.

How do I get my hydration before running on point?

Start Early: Initiate the hydration process well in advance of your ride. Begin hydrating at least 2 to 3 hours before your training session to allow sufficient time for fluid absorption.

Monitor Urine Color: Checking the color of your urine can provide insights into your hydration status. Typically, pale yellow urine suggests good hydration, while dark yellow or amber urine may signal dehydration, indicating the need to increase your fluid intake before starting your training.

Know Your Needs: Factors such as your sweat rate, weather conditions, and the duration and intensity of your ride can influence the amount you should drink before running. To gain insights into your specific requirements, consider performing a basic sweat rate test during your training sessions to assess your individual sweat rate. Repeatedly conducting this test and keeping a log will provide you with valuable insights and a better understanding of your personal sweat rates, allowing you to adjust your hydration strategy accordingly.

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