What do runners use for hydration?: Your complete guide to fueling with fluids

October 8, 2025 •

5 min read

A 1% drop in body weight due to dehydration can cause a 3–4% decline in muscle performance, making it crucial for athletes to understand what do runners use for hydration to maintain peak function and energy. Hydration is a cornerstone of a runner’s diet, influencing everything from endurance and recovery to mental focus. Your specific fluid needs, however, will vary depending on your run's duration, intensity, and environmental conditions.

Quick Summary

Runners utilize water and electrolyte drinks for hydration, adjusting their intake based on workout duration and weather. This guide breaks down hydration strategies for before, during, and after runs, detailing the pros and cons of different drinks and carrying gear. It also emphasizes the importance of a personalized approach to fluid intake for optimal performance.

Key Points

Water vs. Electrolytes: Water is sufficient for runs under 60 minutes, but electrolyte-enhanced drinks are necessary for longer, more intense, or hot runs to replace lost minerals and prevent cramping.
Pre-Run Hydration: Drink consistently throughout the day and consume 16–20 oz of water 2–3 hours before a run, with an additional 6–8 oz just before starting.
During-Run Fluid Intake: Aim to sip 5–10 oz of fluid every 15–20 minutes during runs lasting over 45 minutes, adjusting based on your sweat rate and thirst cues.
Post-Run Recovery: Replace fluids by consuming 16–24 oz for every pound lost during your run, ideally with an electrolyte-rich drink to aid recovery.
Choose Your Carry Method: Options range from simple handheld bottles for shorter distances to hands-free hydration belts and vests for long-distance and trail running.
Know Your Sweat Rate: Monitor your hydration status by weighing yourself before and after a run and checking your urine color (pale yellow is ideal).
Consider Natural Alternatives: Options like coconut water, milk, and homemade mixtures can also be effective, especially when supplemented with salt for higher sodium needs.

The Foundation: Water vs. Electrolytes

For many runners, hydration starts with the basics: plain water. But as intensity and duration increase, so does the body's demand for more than just H₂O. Understanding the difference between these two primary fluid types is the first step toward a successful hydration strategy.

Water for Shorter Efforts

For runs lasting under an hour, especially in cooler conditions, water is typically sufficient for replacing fluid loss. The body's glycogen stores provide the primary energy, and while some fluid is lost, the need for concentrated electrolytes and carbohydrates is minimal. The goal for shorter runs is to start well-hydrated and sip water as needed to quench thirst. A hydration-conscious diet, including water-rich fruits and vegetables, contributes significantly to your overall daily intake.

Electrolytes for Extended Runs

When a run extends beyond 60 minutes, or occurs in hot and humid conditions, runners begin to lose significant amounts of sodium and other key minerals through sweat. Replenishing these electrolytes is vital for maintaining proper muscle function, preventing cramps, and sustaining performance. A balanced electrolyte drink helps the body retain fluid more effectively than plain water, preventing a dangerous dilution of sodium in the blood called hyponatremia. Sodium is the most critical electrolyte to replace, and many experts recommend aiming for 700–900mg of sodium per liter of fluid during long efforts. Other important electrolytes include potassium, magnesium, and calcium.

Formats of Hydration for Runners

Runners can choose from a variety of products to get their fluids and electrolytes. The best choice often depends on personal preference, convenience, and the specific demands of the run.

Premixed Sports Drinks: Traditional sports drinks like Gatorade and Powerade provide a combination of carbohydrates and electrolytes, fueling muscles and promoting hydration during exercise lasting over an hour. Newer, often lower-sugar versions like Gatorlyte are also available, offering higher electrolyte content for heavy sweaters.
Tablets, Powders, and Gels: These options offer high portability and customizable hydration. Electrolyte tablets, such as Nuun Sport, dissolve in water to provide electrolytes without a significant carbohydrate load. Powders like Skratch Labs Hydration mix can be mixed with water to provide both carbs and electrolytes. For ultra-runners, fuel-and-hydration mixes like Tailwind Nutrition Endurance Fuel can replace the need for separate gels and electrolytes. Electrolyte gels and salt capsules offer a concentrated dose of minerals for specific needs.
Natural and Homemade Options: Runners can also turn to natural sources for hydration. Coconut water is naturally rich in potassium but lower in sodium, making it a good choice for general hydration but needing added salt for intense efforts. Plain milk is an effective post-run recovery drink, providing a good mix of electrolytes, protein, and carbohydrates. Homemade electrolyte drinks can be crafted using water, fruit juice, and a pinch of salt to create a simple, effective solution.

Comparing Hydration Methods for Runners


Method	Best For	Primary Benefit	Key Ingredients	Pros	Cons
Plain Water	Short runs (<60 min), cool weather, daily hydration.	Simple fluid replacement.	Water.	Zero calories, easily accessible, no GI distress.	Lacks electrolytes for longer efforts; may lead to hyponatremia if over-consumed during long runs.
Electrolyte Drinks (Low/Zero Sugar)	Runs >60 min, heavy sweating, hot/humid conditions.	Replenishes lost minerals (sodium, potassium, etc.)	Electrolytes (sodium, potassium, magnesium), water.	Prevents cramps, supports nerve function, aids in fluid retention without excess sugar.	May not provide enough energy (carbs) for long endurance runs.
Sports Drinks (High Carb/Electrolyte)	Long runs (>60 min), high intensity efforts, endurance racing.	Provides energy (carbs) and electrolytes.	Carbs (glucose/fructose), electrolytes, water.	Fuels muscles, tastes good, and encourages drinking.	Can be high in sugar; may cause stomach upset in some individuals.

Carrying Your Hydration: Gear Options

Having a reliable way to carry your fluids is essential for runs, especially when you're away from water fountains.

Handheld Bottles

Handheld bottles are a straightforward and convenient option for shorter runs. Many feature ergonomic designs and straps to reduce grip fatigue, allowing you to carry water without disrupting your form. They are easy to fill and clean, but their capacity is limited, making them less suitable for long distances.

Hydration Belts and Waistpacks

Providing a hands-free solution, hydration belts hold one or more small bottles around the waist. They often include extra pockets for carrying gels, keys, or a phone. This is a good middle-ground option for medium-length runs where you need a bit more than a single bottle but don't want the bulk of a vest. Ensure the belt fits snugly to avoid bouncing, which can be distracting and cause chafing.

Hydration Vests and Backpacks

Hydration vests are the go-to choice for trail runners and those tackling long distances like half-marathons, marathons, and ultramarathons. They distribute weight evenly across the back and shoulders and come with larger hydration bladders or multiple front-access soft flasks. Vests, from brands like Salomon and Nathan, also offer ample storage for additional fuel, clothing, and safety gear, making them ideal for long adventures.

Crafting Your Personalized Hydration Strategy

Proper hydration isn't just about what you drink during your run, but a complete strategy covering your intake before, during, and after you exercise.

Before the Run

Start your run with a full hydration tank by drinking consistently throughout the day. This is more effective than trying to chug a large amount right before you head out. A good pre-run schedule includes consuming 16–20 oz of fluid two to three hours before exercise, and another 6–8 oz about 15–30 minutes beforehand. For long runs, some endurance athletes may even preload with a high-sodium drink the day before to boost blood plasma levels.

During the Run

For runs over 45 minutes, aim to drink 5–10 oz of fluid every 15–20 minutes. For long runs or intense efforts, this should be an electrolyte-rich beverage to replace lost minerals. Listen to your body and sip fluids rather than gulping them to avoid stomach discomfort. A timer on your watch can serve as a helpful reminder to drink regularly.

After the Run

After finishing a run, it's crucial to replenish lost fluids and electrolytes. A simple method is to weigh yourself before and after your run to estimate fluid loss. For every pound lost, aim to consume 16–24 oz of fluid within the following hours. Including a post-run recovery drink with carbs and protein will help replenish glycogen stores and repair muscles.

Conclusion: Listen to Your Body, Optimize Your Fuel

Ultimately, understanding what do runners use for hydration is about finding a personalized strategy that works for you. Your body's needs are unique, influenced by factors like your individual sweat rate, run duration, and the weather. By experimenting with different fluid options and carrying methods during your training, you can dial in your perfect hydration plan. Pay attention to your body's signals, such as thirst and urine color (pale straw indicates good hydration), and make adjustments as needed. A smart, consistent hydration approach will not only boost your running performance but also aid your recovery, ensuring you stay healthy and strong for every mile ahead.

For more expert advice on hydration and running gear, visit REI Expert Advice.

Frequently Asked Questions

For shorter runs (under 60 minutes), plain water is the best choice. For longer or more intense runs, an electrolyte sports drink or mix is better to replace lost minerals and provide energy.

Runners should use electrolytes for runs lasting more than an hour, especially in hot or humid conditions, or if they are heavy sweaters. Electrolytes prevent mineral imbalances and help with fluid retention.

Yes, a simple homemade electrolyte drink can be made by combining water, a small amount of fruit juice (for carbs), and a pinch of salt. Recipes often include ingredients like citrus juice or coconut water.

Hyponatremia is a dangerous condition of low blood sodium caused by drinking too much plain water during prolonged exercise. Runners can avoid it by consuming electrolyte-enhanced fluids instead of just water during long runs.

A good indicator of hydration status is the color of your urine. A pale yellow color suggests you are well-hydrated, while darker urine means you need to drink more fluids.

Handheld bottles are good for short runs, while hydration belts or vests are better for longer distances or trail running, allowing you to carry more fluids and fuel hands-free.

A good post-run hydration strategy is to weigh yourself before and after your run. For every pound of body weight lost, aim to drink 16 to 24 ounces of fluid.

No, it is best to avoid caffeinated drinks and alcohol before a run. While they contain fluid, they have a diuretic effect and can contribute to dehydration.