What to drink before running for energy? Your complete pre-run hydration guide

October 9, 2025 •

4 min read

As little as a 2-3% body mass deficit from dehydration can negatively affect physical and mental performance during exercise. Therefore, knowing what to drink before running for energy? is a crucial part of a runner's preparation to sustain performance and prevent early fatigue.

Quick Summary

This guide provides a comprehensive breakdown of the best beverages to consume before a run. It explores options ranging from simple water and homemade electrolyte solutions to specific sports drinks and the strategic use of caffeine, tailored for both short and long distances.

Key Points

Start Hydrated: Arrive at the starting line properly hydrated by drinking consistently throughout the day, not just immediately before the run.
Consider Run Duration: For runs under an hour, plain water is generally sufficient; for longer or higher-intensity efforts, you'll need carbohydrates and electrolytes from a sports drink.
Time Your Caffeine: If using caffeine for a boost, consume a moderate dose 30-60 minutes before your run to maximize its performance-enhancing effects.
Test During Training: Always test new drinks, gels, or hydration strategies during training runs to avoid gastrointestinal issues on race day.
Customize Your Fuel: Homemade sports drinks using simple ingredients like juice, salt, and water are an effective and budget-friendly way to get the right mix of carbohydrates and electrolytes.
Balance Electrolytes: For heavy sweaters or during long runs, electrolytes like sodium and potassium are crucial for fluid balance and muscle function, which you can replenish with specialized products or a simple pinch of salt.

The Importance of Pre-Run Hydration

Proper hydration before a run is a fundamental component of a successful training or race-day strategy. Starting your activity in a hypohydrated (dehydrated) state can increase your heart rate, reduce blood flow to your skin and muscles, and raise your body temperature, all of which decrease performance and make the run feel significantly harder. Fluid intake helps to regulate body temperature, transport nutrients, and cushion joints. But the ideal drink depends heavily on the duration and intensity of your run.

General Pre-Run Hydration Strategy

For most runners, a consistent hydration plan is more effective than last-minute chugging. Sports dietitians recommend drinking fluids throughout the day and consuming a specific amount in the hours leading up to your run. A solid strategy involves consuming 20 ounces of fluids 1-2 hours before a run and another 8 ounces within the hour leading up to it.

For Runs Under 60 Minutes: For shorter, less intense runs, plain water is often sufficient for most people. Your body typically has enough stored glycogen to power through without needing extra carbohydrates from a sports drink. The main goal is to be well-hydrated without causing stomach sloshing or needing frequent bathroom breaks.
For Runs Over 60 Minutes: When your run extends beyond an hour or is at a high intensity, your body will begin to deplete its carbohydrate stores (glycogen) and lose significant electrolytes through sweat. This is when sports drinks, which contain both carbohydrates and electrolytes, become essential to maintain energy levels and fluid balance. Preloading with a slightly stronger electrolyte drink the night before and 90 minutes prior to a very long or hot run can be beneficial, particularly for “salty sweaters”.

Caffeinated Drinks for a Performance Boost

Caffeine is a well-researched ergogenic aid, meaning it can enhance physical performance. It is widely used by athletes to improve endurance, reduce the perception of fatigue, and increase alertness.

Coffee: A moderate dose of coffee (3-6mg caffeine per kg of body weight) 30-60 minutes before a run can be an effective performance booster. For an average person, this equates to 2-4 cups of coffee. Many runners appreciate that coffee can also stimulate a bowel movement, helping to avoid mid-run interruptions.
Energy Drinks and Gels: Caffeinated sports drinks, gels, or chews are designed for convenience during longer runs and races, providing both carbs and caffeine. However, some traditional energy drinks contain very high levels of sugar that can cause gastrointestinal upset. Runners should always test caffeinated products during training to assess their individual tolerance.

Homemade and Natural Options

For those who prefer a more natural approach or want to save money, homemade electrolyte and energy drinks are a fantastic alternative. These can be customized to your specific needs and palate.

Homemade Electrolyte Drink: A simple DIY sports drink can be made with water, a squeeze of citrus juice (for flavor and a little fructose), and a pinch of salt. A common recipe involves combining water, fruit juice, table salt, and perhaps some honey or sugar for carbs.
Coconut Water: Naturally high in potassium and low in sugar, coconut water is a good source of electrolytes. It's a great base for a pre-run drink, especially when mixed with a pinch of salt to balance the sodium content.
Smoothies: A pre-run smoothie can be a great way to combine fluids with easily digestible carbohydrates. A simple banana and almond milk smoothie or one with oats provides sustained energy without causing digestive issues.

Hydration Timing Strategies

Proper timing is just as important as the type of fluid you choose. A good approach helps your body absorb the fluids and nutrients efficiently while avoiding discomfort.

Day Before: Ensure you are well-hydrated the day before a long run or race. Aim for consistently pale yellow urine.
2-3 Hours Before: Drink about 500ml of water or a sports drink to top up your fluids and energy stores. For longer runs, this is when you would consume your carbohydrate-rich meal or snack.
30-60 Minutes Before: Have a smaller amount of fluid, around 150-250ml. This is the ideal time to take your caffeine if you use it for a performance boost.
Right Before the Run: A few small sips of water is all that is necessary to wet your mouth and prepare to go.

Comparison of Pre-Run Drinks


Drink Type	Best For	Carbohydrates	Electrolytes	Caffeine	Best Time to Drink	Notes
Water	Short, easy runs (<60 min)	None	None	None	1-2 hours before	Basic hydration, no calories.
Sports Drink	Long, intense runs (>60 min)	Yes (glucose/fructose)	Yes (Sodium, Potassium)	Optional	1-2 hours & during run	Replaces carbs and electrolytes. Test during training.
Coffee	Pre-race or early morning boost	None (or added)	None (or added)	Yes	30-60 minutes before	Reduces fatigue, increases alertness. Practice timing.
Coconut Water	Natural hydration	Low	Yes (Potassium)	None	Anytime, with added salt pre-run	Excellent natural source of potassium.
Homemade Drink	Customized fuel	Yes (Sugar/Honey/Juice)	Yes (Table Salt)	None	1-2 hours before or during	Affordable, customizable, easy to digest.

Conclusion: Fuel Your Performance Thoughtfully

Ultimately, what to drink before running for energy? depends on your specific workout and individual needs. For casual joggers, a well-hydrated starting point with water is often enough. Endurance athletes, however, will benefit from a more strategic approach incorporating carbohydrates and electrolytes from sports drinks or homemade alternatives. Caffeine offers a proven performance edge for many but requires testing to ensure a positive outcome. By understanding the role of each beverage type and timing your intake correctly, you can optimize your energy levels and ensure a more comfortable and powerful run. As with any fueling strategy, listen to your body and train with new products before race day to prevent any surprises.

For more detailed sports nutrition advice, consider consulting resources from accredited sports dietitians, like the ones at Sports Dietitians Australia.

Frequently Asked Questions

For shorter runs (under 60 minutes) at a low-to-moderate intensity, plain water is usually sufficient for hydration. However, for longer, more intense runs, your body will need the carbohydrates and electrolytes provided by sports drinks to maintain energy and fluid balance.

For a performance boost, consume coffee approximately 30 to 60 minutes before your run. This timing allows the caffeine to enter your bloodstream and reach its peak effect during your workout.

Yes, you can easily make your own sports drink. A common recipe involves mixing water with fruit juice (for carbs and flavor) and a small amount of table salt (for sodium). You can also use honey or sugar for additional carbohydrates.

Sports drinks offer the benefits of both hydration and fuel, providing carbohydrates to replenish energy stores and electrolytes like sodium and potassium to aid fluid absorption and muscle function. These are most beneficial for runs lasting longer than 60-90 minutes.

Start hydrating several hours beforehand. A common recommendation is to consume 20 ounces of fluid 1-2 hours before, and another 8 ounces within the hour leading up to the start. Experiment with your timing and amounts during training.

Recent research shows that moderate caffeine consumption does not negatively affect hydration in regular consumers. The fluid from coffee or tea contributes to your overall daily intake. However, excessive amounts can have a mild diuretic effect, and some individuals may be more sensitive.

For shorter runs under an hour, electrolytes aren't typically necessary unless you're a heavy sweater or running in very hot conditions. However, adding an electrolyte tablet or pinch of salt can improve palatability and fluid absorption, even on shorter efforts.