What to drink before a run for energy?

October 23, 2025 •

4 min read

According to sports dietitians, optimizing your fluid and fuel intake before exercise can enhance performance and endurance by a notable margin. To achieve this, understanding what to drink before a run for energy is key, as the ideal beverage depends on your running duration, intensity, and individual needs.

Quick Summary

This guide examines optimal pre-run drink options to maximize performance, covering commercial sports drinks, natural beverages like coconut water, and DIY recipes. It details how different ingredients, such as carbohydrates and electrolytes, impact energy levels and hydration, with practical timing recommendations for runners of all levels.

Key Points

Timing is Crucial: Drink fluids consistently throughout the day and top off with 8-16 ounces of water or a sports drink 30-60 minutes before your run.
Long vs. Short Runs: For runs under an hour, water is often sufficient. For longer runs, opt for a drink containing carbohydrates and electrolytes.
Caffeine Benefits and Risks: Coffee can reduce perceived effort and boost alertness, but test your tolerance during training to avoid side effects like stomach distress.
Natural Alternatives: Coconut water provides natural electrolytes, while a homemade mix of water, salt, and honey is a cost-effective sports drink substitute.
Listen to Your Body: Pay attention to signs of dehydration or GI issues. Use training runs to find the right drink and timing for your individual needs before race day.
Milk Considerations: While some runners tolerate it well, milk can cause gastrointestinal upset for others. If you have no issues, it can provide carbs and fluids.
Beetroot for Performance: The nitrates in beetroot juice can improve oxygen delivery and increase stamina for high-intensity efforts.

The Importance of Pre-Run Hydration and Fuel

Proper hydration and fuel intake are crucial for any runner, regardless of the distance. Starting a run dehydrated or with low energy stores can negatively impact performance, lead to early fatigue, and increase the risk of injury. Fluid balance is essential for regulating body temperature, muscle contraction, and transporting nutrients. Meanwhile, carbohydrates serve as the body's primary fuel source during exercise, and replenishing these stores prevents the dreaded feeling of 'hitting the wall'. The right pre-run drink can address both needs simultaneously, setting you up for a successful and enjoyable workout.

Short Runs (Under 60 Minutes)

For runs lasting less than an hour, the focus should be primarily on hydration. Your body's stored carbohydrates (glycogen) are generally sufficient for this duration, especially if you've consumed a balanced meal a couple of hours prior.

Water: Plain water is often the best and simplest choice. Drink about 8-16 ounces 30-60 minutes before you head out, and drink to your thirst during the run.
Electrolyte Water: If you are a heavy sweater or running in hot conditions, a water bottle with an added electrolyte tablet can help replace minerals lost in sweat. Options like Nuun Sport provide essential electrolytes without the extra calories of a sports drink.

Longer Runs (Over 60 Minutes)

For runs exceeding an hour, you need to consider both hydration and carbohydrate intake to sustain energy and prevent bonking. The goal is to ingest 30-60 grams of carbohydrates per hour of exercise.

Sports Drinks: Commercial sports drinks like Gatorade or Powerade contain carbohydrates and electrolytes, specifically sodium and potassium, to fuel muscles and aid in fluid retention. It's vital to test different brands during training to ensure they don't cause stomach upset.
Coconut Water: A natural source of electrolytes, coconut water is easily digested and can be a great alternative to commercial sports drinks for those with sensitive stomachs. Some brands have variable electrolyte content, so check the label.
Coffee: Many runners, including elites, use coffee as a pre-run ritual for its caffeine content, which is a powerful ergogenic aid. Caffeine can reduce the perception of effort and fatigue, boosting alertness. The best time to have it is about 30-60 minutes before your run. Be aware of your individual tolerance, as it can cause gastrointestinal distress in some.
Beetroot Juice: The nitrates in beetroot juice can increase blood flow and oxygen delivery to muscles, enhancing efficiency and stamina. Consuming it before a run can be a powerful performance booster, as studies have shown it can improve aerobic performance.

Homemade Alternatives for Pre-Run Energy

For those who prefer natural options or want to save money, homemade sports drinks can be just as effective.

Simple Sugar-Salt Drink: A mix of water, a sweetener like honey or sugar, and a pinch of salt provides a cost-effective alternative to commercial sports drinks.
Iced Green Tea with Honey: This combination provides antioxidants from green tea and quick-burning carbohydrates from honey, along with a mild energy boost.
Smoothie with Banana and Berries: A simple smoothie with banana and berries, blended with water or a milk of your choice, delivers a mix of easily digestible carbohydrates and fluids.

Comparison Table: Pre-Run Drink Options


Drink Option	Best For	Key Ingredients	Benefits	Drawbacks
Water	Short runs, hot weather hydration	H2O	Simple, no calories, maintains hydration	Lacks electrolytes and carbs for long runs
Sports Drink	Long runs, high-intensity workouts	Water, carbohydrates, electrolytes	Replenishes carbs and minerals quickly	Can cause stomach upset; high sugar content
Coconut Water	Long runs, electrolyte replacement	Water, potassium, sodium	Natural electrolytes, easy on the stomach	Variable electrolyte content; may lack sufficient carbs
Coffee	Pre-race boost, early morning runs	Caffeine	Decreases perceived fatigue, boosts alertness	Can cause stomach distress, jitters, or anxiety
Beetroot Juice	Improving endurance, high-intensity efforts	Nitrates	Enhances oxygen delivery to muscles, increases stamina	Earthy taste, can stain teeth/clothing
Homemade Electrolyte Drink	Customizing fuel, avoiding additives	Water, salt, sugar/honey	Cost-effective, customizable ingredients	Requires preparation, may lack complex carbs

Timing Is Everything

When you drink is just as important as what you drink. For optimal performance, follow these general guidelines:

2-3 hours before: Drink about 16-20 ounces of fluid, like water or a sports drink, with a light meal. This allows time for absorption and bathroom breaks before you start. Ensure you've hydrated consistently throughout the day leading up to the run.
15-30 minutes before: Sip 6-8 ounces of fluid to top off your hydration. This is a good time for a caffeinated drink if that is part of your strategy, allowing time for the effects to peak.
During the run (over 60 mins): Take small, regular sips of a sports drink or electrolyte beverage. A general rule is 5-10 ounces every 15-20 minutes, or drinking based on thirst.

Cautions and Considerations

Every runner is different, and what works for one person might not work for another. The best strategy is to test and refine your hydration plan during training runs, not on race day. Pay attention to how your body responds to different drinks, especially regarding caffeine and sugar intake, to avoid stomach issues. Remember, a pre-run drink is part of a larger nutrition strategy that includes proper daily hydration and a balanced diet.

Conclusion

Choosing what to drink before a run for energy requires considering your running duration and personal preferences. For short, less intense efforts, water is often enough, while longer or more strenuous runs benefit from carbohydrates and electrolytes found in sports drinks, coconut water, or homemade concoctions. Caffeinated drinks like coffee can provide a performance edge, but it's crucial to understand your body's tolerance. By experimenting during training and listening to your body's signals, you can fine-tune your fluid and fuel strategy to maximize performance and make every run a success.

Frequently Asked Questions

Yes, for many runners, coffee can be an effective pre-run drink. The caffeine in coffee is a proven ergogenic aid that can decrease fatigue and perceived exertion, boosting endurance and alertness. However, individuals should test their tolerance during training, as it can cause stomach distress or jitters in some.

For optimal performance, drink 16-20 ounces of fluid about 2-3 hours before a run. For a quick top-up, sip 6-8 ounces about 15-30 minutes before starting. This timing allows for proper hydration without feeling overly full or needing an immediate bathroom break.

For shorter runs (under 60 minutes), plain water is usually sufficient for energy and hydration, as your body's stored glycogen can fuel the effort. For longer runs, adding a source of carbohydrates via a sports drink or natural alternative becomes necessary to prevent energy depletion.

Yes, homemade sports drinks can be very effective and cost-efficient. By combining water with a simple carbohydrate source like honey or sugar and a pinch of salt, you can create a drink that provides the necessary electrolytes and carbs for longer runs.

For long-distance runs over an hour, a sports drink containing both carbohydrates and electrolytes is recommended. Options include commercial sports drinks, caffeinated gels and chews, or natural alternatives like coconut water, which also provides electrolytes.

Some runners can tolerate milk well and benefit from its fluid, electrolyte, and carbohydrate content before a run. However, dairy can cause gastrointestinal issues for others, so it's essential to know your personal sensitivity and test it during training.

Electrolytes are essential minerals like sodium, potassium, and magnesium that help regulate fluid balance, support muscle function, and transmit nerve signals. They are lost through sweat, and replenishing them with electrolyte drinks is crucial for maintaining hydration and preventing muscle cramps, especially during longer or hot-weather runs.