By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Running hydration is essential to stay fueled and prevent dehydration and overheating on the run. Hydration is especially important if you’re training for long-distance races or running in hot weather. I’m sharing my top hydration tips from years of running and coaching and including the best ways to stay hydrated on the run.

Running Hydration Guidelines

Whether you’re a 5K runner, a marathoner, or an ultra runner, staying hydrated will help you run better and recover faster. Proper running hydration can also reduce your risk of overheating in hot weather. There are so many different guidelines on how much water you should drink on the run, which can be confusing.

Here are some simple guidelines to follow to help you stay hydrated and running strong:

Pre-hydrate. Drink plenty of water throughout the day. Have a minimum of 16 ounces (2 cups) of water before your run to boost your hydration. The American Council on Exercise recommends 17 to 20 ounces (up to 2.5 cups) of water two hours before exercising.

Hydrate on the run. Drink about 8 ounces of water (1 cup) every 20 minutes while running. You can take a small sip or two every 10 minutes or a few long drinks every 20 minutes.

Rehydrate. Drink 16 to 24 ounces of water for every pound of body weight lost after exercise, advises the American Council on Exercise. Have at least 16 ounces (2 cups) of water within the first 30 minutes after your run. If you feel light-headed, nauseous, or have a headache, keep drinking. Drink enough so that when you pee, it is very light in color.

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What to Drink for Running

If you talk to other runners, you’ll probably find as many different pieces of advice on what to drink as there are runners. Some people swear by sports drinks, others only drink water, and many love hydration tablets. The best advice is somewhere in the middle.

Water is the most essential fuel for your runs, but adding additional ingredients will help you recover better from very hot or intense workouts. Salt and electrolytes will speed up your recovery and allow you to rehydrate more quickly. I recommend water for most runs but add a sports drink or an electrolyte tablet for long runs or workouts in intense heat or humidity.

If you're training for longer race distances like a half marathon, marathon, or ultra, you will need to take electrolytes during your longer runs and on race day. Electrolytes are also essential for training runs in high heat or humidity.

I love Nuun tablets because they offer the electrolytes you need to replenish your body after intense runs without the added sugars of many sports drinks. There are low-sugar sports drinks, however. Another option I learned from my track coach is to mix one part water and one part sports drink to reduce the amount of sugar and rehydrate after long runs.

Another option to replace the minerals you lose through sweat is to drink plenty of water and eat foods rich in potassium, magnesium, and calcium.

Related Post: Running Fuel Guide

Tips to Stay Hydrated on the Run

Try these tips to boost your running hydration when you’re training and racing:

Pre-hydrate

Drink at least 16 ounces (2 cups) of water 2 hours before your run.

Plan your route

Either carry water on your run or plan a route where you can stop at drinking fountains. Some runners also stash water bottles on their routes, which can work for remote areas where no one is likely to take the water bottle. If you're going on a trail run or route without water fountains, bring your own water.

Set a timer

Use the timer on your phone or running watch and set it to go off every 20 minutes to remind you to drink. It’s easy to lose track of time during your running adventures and forget to drink.

Have a form of payment

Bring a credit card or set up your Apple Pay so you can stop and buy a drink if you need additional hydration on the run.

Rehydrate

Rehydrate and drink enough water to replenish lost electrolytes. Include electrolytes in your rehydration program if you have just done a long run or speed workout.

Be flexible

Be flexible in high heat and humidity. If the weather is hot or humid, you will need to adapt your workout and avoid peak heat times, stay in the shade, and lower the intensity of your workout. You’ll also need extra hydration in these conditions.

Signs of Dehydration

Some mild dehydration is normal with running, which is why replenishing your body is crucial. Dehydration means your body loses more fluids than you take in. If you lose too much water without replenishing it, you can get sick and have severe health issues.

Here are dehydration symptoms to watch for:

Feeling thirsty
Feeling light-headed or dizzy
Fatigue
Dark yellow urine
Less frequent urination
Dry mouth and tongue
Confusion
Cramps
Headaches

If you feel thirsty or tired, these are early signs of dehydration that tell you it’s time to drink more. For more severe dehydration, rehydrate and use a sports drink or electrolyte tablets.

If you are running in heat or humidity and have symptoms of dizziness, headaches, or confusion, stop running and go to a cool place and rehydrate. If you’re throwing up or losing consciousness, seek medical attention immediately. See the CDC’s heat-related illness guidelines for more information on what to watch for when dealing with heat conditions.

Running Hydration Gear: Hydration Packs, Water Bottles, and Belts

There are many options when it comes to running hydration gear. Some runners like running and carrying water bottles or fuel belts, while others prefer hydration packs or vests. Ultimately go with the equipment that is most comfortable for you and that you’ll use. Here is an overview of your options:

Running Hydration Packs

Hydration packs allow you to carry all your essentials on long runs or intense workouts. You can stash your running fuel for long runs, keys, and a water bottle, flask, or bladder for your water or sports drink.

Some hydration packs are running backpacks with back pockets to store water, and some are running vests with front pockets. The best hydration packs are comfortable and functional, with enough storage capacity. Hydration vests or packs will carry your water in a place with easy access.

Ultimately, it comes down to individual preference, but here are some things to look for:

Form-fitting. Your running hydration pack should be form-fitting so it doesn’t bounce around or rub when you run.
Lightweight. Choose a lightweight pack that won’t make you feel weighed down.
Storage space. Your pack should have enough space for all the water you need on your run. Some bags and vests have built-in soft flasks or a hydration bladder while others have space to put your water bottle.
Access to water. Consider what’s easiest for you to access your water. Some packs come with built-in bladders and long tubes to serve as an accessible straw. While these can be convenient on the run, they require more cleaning, so keep this in mind. Other hydration packs have front storage that makes it easy to grab your flask or water bottle.
Pockets. Zippered pockets are essential to keep your phone and valuables secure.
Adjustable straps allow you to loosen the pack for winter layers and tighten it in the summer.

My top pick for hydration packs is the CamelBak Hydration Pack. This lightweight running backpack is easy to use and convenient for carrying water and fuel on long runs or other items for run commuting. It also has extra features with secure pockets for essentials.

For a hydration vest, the Nathan Pinnacle Race Vest carries 12 liters of water and has a comfortable, moisture-wicking design with shoulder straps.

Running Fuel Belts

Running fuel belts are another popular option if you don’t want to carry a backpack on your runs. If you have back problems, a fuel belt may offer more comfort than a backpack. A good fuel belt will allow you to store your valuables, fuels like energy gels, and give you hands-free water bottle storage.

I often use a running fuel belt for short runs when I don't need to carry as much water. My favorite fuel belt that I’ve tried is the Fitletic - Ultimate II Running Pouch, which has enough room to carry my gels, keys, ID and credit cards. I pair this with my handheld water bottle for short runs or runs in the heat when I don’t want to wear a hydration pack.

Runtasty Winners’ Running Fuel Belt is one of the top-rated fuel belts. It offers two water bottles, phone storage, and waterproof pockets for fuel and valuables. The touchscreen-compatible phone storage allows you to access your phone without removing it from your belt.

Running Water Bottles

A lot of runners prefer to carry a running water bottle on the go. This is an excellent option for shorter runs, hot days, and times when you don’t want to carry things on your body.

I often carry a water bottle on my runs and have tried many different kinds. I didn’t like soft flasks as much as I had hoped. The flask I tried wasn’t the easiest to clean (I am a germaphobe) and didn’t hold enough water. I prefer basic handheld water bottles like the Nathan SpeedDraw Plus Insulated Flask Handheld Running Water Bottle.

What is your favorite running hydration gear? Have you found the perfect fit? Follow and tag @Runstreet on Instagram to share your running and get cheered on. If you need a training plan to crush your next race, head to our Training Center, and I will be happy to help you.

Happy running to you, and stay hydrated!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running Hydration: Complete Guide from a Run Coach