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How much do I drink after my running training?

In general it is fine to drink to satisfy your thirst, since this a good indicator of your hydration needs. However, when you want to restore your fluid balance as fast and good as possible, measure your sweat rate during running and aim to drink 125-150% of the fluids lost during exercise over the first 4 to 6 hours of recovery.

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Written by: The Athlete’s FoodCoach, on 12-02-2024
Man and woman drinking after their run

Why should I drink after my running training?

  1. Overall health and well-being: Drinking after training is crucial to replenish the fluids lost through sweat and restore your body's fluid balance. Large reductions in body water can lead to a drop in blood pressure, reducing blood flow to the brain and potentially causing symptoms like dizziness, lightheadedness, and, in severe cases, fainting.
  2. Recovery: Proper hydration supports various recovery processes, including the repair and growth of muscles and the removal of waste products produced during exercise.
  3. Cool down: When you drink fluids after your run, it can help to lower your body temperature and reduce the risk of overheating, especially in hot and humid conditions.
  4. Electrolyte Balance: Rehydrating with a sports drink or water combined with a balanced meal helps to restore electrolyte balance, reducing the risk of muscle cramps and other issues related to electrolyte imbalances.

How do I get my fluid intake after running on point?

In the ideal situation, aim to consume a volume of drinks equivalent to 125-150% of fluids lost during running, over the first 4- 6 hours after training. This strategy is especially beneficial when you have just a short period of time (within 4 to 6 hours) to restore your fluid balance. To determine the amount of fluids lost, you can conduct a sweat rate test. However, if you don’t know your sweat rate or have a longer period of time to rehydrate, drinking to thirst is a good option.

Four tips to improve your drink intake after training:

  1. Choose the drinks you prefer, as they all contribute to hydration (except alcohol).
  2. Consume drinks gradually over time rather than trying to consume large quantities all at once.
  3. Be attentive to your body’s signals, both when using a rehydration strategy or when you apply drinking to thirst.
  4. Monitor the color of your urine; pale yellow urine is a sign of proper hydration, while darker colors may indicate dehydration.

Popular hydration options after running

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