What to Drink During a 10k Run for Optimal Hydration

October 2, 2025 •

4 min read

Over 21 million people finished a road race in the U.S. in 2023, with many competing in 10k events. So, what to drink during a 10k run to ensure you perform your best? For most runners, plain water is sufficient, but those pushing for a fast time, running in the heat, or taking longer than an hour may benefit from a sports drink to replace lost electrolytes and carbohydrates.

Quick Summary

This article explores the ideal hydration strategy for a 10k race, detailing when to choose water versus sports drinks, the critical role of electrolytes, and how to create a personalized plan based on pace, sweat rate, and race-day conditions.

Key Points

Start well-hydrated: Drink water or a low-dose electrolyte beverage consistently in the day leading up to the race.
Water is often sufficient for most: If you are a recreational runner completing the 10k in under an hour, plain water is likely all you need.
Consider a sports drink for intense runs: For high-intensity efforts, longer race times (over 60 mins), or hot/humid conditions, a sports drink replaces carbohydrates and electrolytes lost in sweat.
Hydrate with small, frequent sips: Drink small amounts (5-10 oz) every 15-20 minutes, rather than gulping large volumes, to avoid stomach discomfort.
Practice your race-day strategy in training: Never try a new drink or hydration approach on race day. Experiment with what works best for your body during training runs.
Electrolyte tablets offer a sugar-free option: If you want to replace electrolytes without the added calories of a sports drink, electrolyte powders or tablets mixed with water are a great alternative.
Avoid overhydration: Drinking too much plain water can lead to hyponatremia (dangerously low sodium levels). Drink to thirst and consider electrolytes if you're sweating heavily.

Your 10k Hydration Strategy: Water vs. Sports Drink

The choice of what to drink during a 10k depends on several factors, including your fitness level, the race's intensity, your expected finish time, and the weather. The foundational principle is to begin the race well-hydrated, a status that is established long before the starting gun fires. Proper pre-race hydration makes mid-run fluid intake a much simpler task. For many, simply sipping water in the final hour leading up to the race is enough, allowing excess fluid to be passed before the start.

The Case for Water

For most runners completing a 10k in under an hour, plain water is the optimal choice for mid-race hydration. During moderate, sub-60-minute exercise, the body typically has enough stored carbohydrate (glycogen) to power the effort. The primary goal is simply to replace fluids lost through sweat. Drinking water prevents dehydration, which can negatively impact performance and elevate your heart rate. It's calorie-free and, for the average recreational runner, completely sufficient for a 6.2-mile distance. Most 10k events have aid stations along the route with water available, so carrying your own bottle is often unnecessary unless you prefer it.

The Case for Sports Drinks

Sports drinks offer a blend of water, carbohydrates, and electrolytes (sodium, potassium, etc.), serving a dual purpose: hydration and energy replenishment. This combination becomes beneficial for athletes running at a high intensity or those whose race time extends beyond one hour, especially in warm or humid conditions.

Electrolyte Replacement: Electrolytes are essential minerals lost in sweat, with sodium being the most important. Replenishing these helps regulate fluid balance, nerve function, and muscle contractions, preventing cramps and fatigue. Runners who notice white, salty streaks on their clothing post-run are likely "salty sweaters" and will benefit most from an electrolyte-enhanced drink.
Energy Boost: The simple carbohydrates (sugars) in sports drinks provide a quick, readily available energy source for your muscles. For longer or more intense efforts, this helps stave off fatigue caused by depleted glycogen stores.

Comparison of Hydration Options for a 10k Run


Feature	Plain Water	Sports Drink	Electrolyte Tablets/Powders
Primary Function	Replaces lost fluid	Replaces fluid, electrolytes, and carbohydrates	Replaces electrolytes with minimal/no calories
Best for...	Most recreational runners, cooler conditions, runs under 60 minutes	High-intensity runners, race times over 60 minutes, hot/humid weather	Runners wanting electrolytes without the sugar and calories of a sports drink
Contains Carbohydrates?	No	Yes (typically 6-8% solution)	Varies; many are calorie-free or very low-calorie
Contains Electrolytes?	No	Yes	Yes
Potential Downside	Does not replace electrolytes in high-sweat situations, risking hyponatremia	Can be high in sugar and calories; may cause stomach upset if not practiced	Can be more expensive than water; must be mixed correctly

Pacing Your Hydration During the Run

For a 10k, regular, small sips are far more effective than gulping large amounts. Aim to drink 5–10 fluid ounces (150–300 ml) every 15–20 minutes. However, this is a general guideline; your personal hydration schedule should be based on your individual sweat rate and race conditions. For many runners finishing a 10k in well under an hour, drinking at a single aid station or not at all might be the best approach.

Key Considerations

Listen to your body: While timing can be a good reminder, the best signal is your thirst. Don't wait until you're parched, as this is already a sign of dehydration. Conversely, avoid overdrinking, which can lead to a dangerous condition called hyponatremia.
Practice in training: Never try a new hydration strategy on race day. Use your training runs to experiment with different fluids and timings to see what works best for your stomach and performance.
Temperature matters: You'll sweat more and lose more electrolytes in hot and humid conditions. This makes a sports drink or an electrolyte tablet a more valuable option than in cooler weather.

Conclusion: Finding the Right Fuel for Your 10k

Deciding what to drink during a 10k run ultimately depends on your specific needs and goals. While water is an excellent and sufficient choice for most, high-intensity runners, those in hot weather, or those who anticipate a longer race time will likely benefit from the carbohydrates and electrolytes found in sports drinks or electrolyte powders. By understanding your own body's signals, practicing your hydration strategy during training, and choosing the right fluid for the conditions, you can ensure a strong, well-fueled, and properly hydrated run from start to finish. Don't let your hydration be an afterthought; it is a critical component of a successful race.

For further reading on how to optimize your overall running nutrition, a comprehensive guide is available from a reliable source. The Runners' Guide to Optimal Nutrition

Frequently Asked Questions

For most recreational runners finishing in under an hour, plain water is sufficient. For faster runners, hotter weather, or finish times over 60 minutes, a sports drink helps replace lost electrolytes and carbohydrates.

If you are running for longer than 45-60 minutes or in warm conditions, you should aim to take small sips of water or a sports drink every 15-20 minutes. Listen to your thirst cues to guide your intake.

For shorter, moderate-intensity 10k runs (especially in cooler weather), you may not need to drink during the race itself. However, in hot conditions or during more intense runs, not hydrating can lead to dehydration, reduced performance, and increased fatigue.

Electrolytes, particularly sodium, are crucial for maintaining fluid balance and muscle function. They are lost through sweat, so runners in hot conditions or those with high sweat rates should consider an electrolyte drink or tablet to prevent cramping and fatigue.

Yes, overdrinking plain water can be dangerous, potentially leading to hyponatremia (low blood sodium levels). It's important to listen to your body's thirst signals and not force down excessive amounts of fluid.

Practice your hydration plan during your training runs, especially in conditions similar to what you expect on race day. This will allow you to see how your body reacts to different drinks and quantities without any race-day surprises.

Depending on the race, you can rely on aid stations. However, if you prefer, you can use a handheld water bottle, a hydration waistpack, or a running vest to keep your fluids accessible while running.