AthletesInsights & InspirationHow does it work?PricingCoaches
Back to Insights & Inspiration

How much do I need to drink during my running training?

In general, aim for around 400ml to 800ml per hour in order to stay comfortable. Individual needs can vary widely, depending on exercise type and duration, weather conditions, individual sweat rate, and the opportunities to drink. Therefore it's crucial to listen to your body and adapt your fluid intake accordingly.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 12-02-2024
Man and woman drinking druning their running training

Why should I drink during my running training?

  1. Prevent dehydration: f you loose over 2% of your body weight by sweating, you can be dehydrated. This can lead to reduced performance, both physical and cognitive.
  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: Hydration is essential for maintaining your body's temperature. When you are well-hydrated, your body can efficiently release heat by sweating, which is particularly important in hot weather or during strenuous runs to prevent overheating and heat-related problems such as heat exhaustion or heat stroke.
  4. Prevent excessive changes in electrolyte balance: Electrolyte imbalances during exercise can potentially lead to fatigue, nausea, dizziness, and the possibility of muscle cramps. Maintaining proper hydration and electrolyte balance is crucial for optimizing exercise performance and minimizing the risk of these symptoms.
  5. Digestive comfort: Consuming sports nutrition during your long-runs without proper fluid intake, can sometimes lead to gastrointestinal discomfort, including stomach cramps or feelings of fullness. Combining your nutritional intake with water can dilute the concentration of carbs in your stomach, reducing the risk of gut issues.

How do I get my hydration during running on point?

Drink frequently: During your run, aim to take small sips up to an amount of 200ml of water or a sports drink every 15-20 minutes. This can help maintain a consistent level of hydration.

Monitor Urine Color: Check your urine color after your run to check your hydration status. Pale yellow urine generally indicates good hydration, while dark yellow or amber urine may signal dehydration. Keep a log to learn and get insights if you need more fluids during your next session.

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.

Popular hydration options during running

Read more


Improve this blog

Our blogs aim to the make world's best nutrition insights and research actionable for you.