What's the best thing to drink before running? A complete guide

October 30, 2025 •

5 min read

According to sports dietitians, even a 1-2% fluid loss relative to body weight can significantly reduce athletic performance. This guide explores what's the best thing to drink before running to ensure optimal hydration and energy levels, whether you are preparing for a short jog or a marathon.

Quick Summary

An overview of pre-run drink options, from water and electrolyte mixes to coffee and beetroot juice. Information includes proper timing and quantity for different running distances and intensities, helping runners choose the best beverage to fuel their workout and prevent dehydration.

Key Points

Water is ideal for short runs: For any run under 60 minutes, plain water is the most effective and simplest hydration method.
Sports drinks are for longer efforts: If running for more than 60-90 minutes, a sports drink containing carbohydrates and electrolytes will help sustain energy and replace lost minerals.
Timing is crucial for hydration: Drink 16-20 ounces of fluid two hours before, and another 6-8 ounces 15 minutes before your run to properly preload fluids.
Caffeine can boost performance: Coffee, taken 30-60 minutes before a run, can enhance endurance and focus, but requires careful experimentation to avoid side effects.
Natural alternatives like coconut water work well: Coconut water is a good source of natural electrolytes, suitable for moderate-distance runs or as a refreshing alternative.
Avoid carbonated and high-sugar drinks: Sodas and other high-sugar beverages can cause stomach upset, bloating, and energy crashes, hindering performance.
Test all new drinks during training: Never try a new hydration strategy or drink on race day to prevent unexpected gastrointestinal issues.
Signs of dehydration include fatigue and cramps: Pay attention to your body for signs like fatigue, headaches, or muscle cramps, which indicate you need more fluid.

Optimal Hydration Strategies for Runners

Starting a run properly hydrated is fundamental for performance, safety, and enjoyment. Hydration helps regulate body temperature, transport nutrients, and prevent common issues like muscle cramps and fatigue. The ideal pre-run drink depends on several factors, including the duration and intensity of your run, weather conditions, and personal tolerance. For shorter, low-intensity runs, plain water is often sufficient. However, for longer, more intense efforts, or in hot weather, a drink with electrolytes and carbohydrates may be necessary to maintain fluid balance and energy stores.

The Go-To Choice: Water

For runs lasting under 60 minutes, plain water is an excellent and sufficient choice for hydration. It's calorie-free and effectively replaces fluid lost through sweat without adding unnecessary sugar.

How much to drink: Aim for about 16-20 fl. oz. (2-2.5 cups) two hours before a run, and another 6-8 fl. oz. about 15 minutes before you start.
Why it works: Water is crucial for maintaining bodily functions. It lubricates joints, aids digestion, and keeps your body cool.

Boosting Performance with Sports Drinks

For longer runs (over 60-90 minutes) or high-intensity workouts, your body's glycogen stores start to deplete, and you lose significant electrolytes through sweat. In these cases, a sports drink offers dual benefits: hydration and fuel.

Electrolyte replenishment: Sports drinks contain electrolytes like sodium and potassium, which are lost in sweat and critical for proper muscle function.
Carbohydrate fuel: The carbohydrates in sports drinks provide a quick source of energy, helping to sustain your performance and prevent fatigue.
Practice in training: It's important to test different sports drinks during training runs to avoid stomach upset on race day.

The Caffeinated Advantage: Coffee

Many runners swear by a pre-run cup of coffee. Research suggests caffeine can reduce the perception of effort, increase alertness, and improve endurance.

Timing is key: Consume coffee 30-60 minutes before your run to reap the peak benefits. Pair it with a light carbohydrate snack, as coffee itself is not a source of energy.
Be cautious: Start with a small amount to assess your tolerance. Too much caffeine can cause jitteriness, an increased heart rate, or digestive issues.
Genetics and tolerance: How your body metabolizes caffeine is individual. What works for one runner might not work for another. Experimentation is crucial.

Natural Alternatives and Homemade Options

For those who prefer natural beverages, several options can provide excellent pre-run benefits. These can be particularly good for those with sensitive stomachs or specific dietary needs.

Coconut water: Naturally rich in electrolytes like potassium, coconut water is a refreshing and natural hydration source, especially for shorter to moderate runs.
Beetroot juice: The nitrates in beetroot juice can improve blood flow and oxygen delivery to muscles, potentially boosting stamina.
Homemade smoothie: A smoothie with a banana, coconut water, and a pinch of salt can offer carbs, electrolytes, and hydration in one easy-to-digest package.
Green tea: Offers a milder caffeine boost than coffee and contains L-theanine, which can help smooth out the stimulating effects of caffeine.

What to Avoid Before Running

While many drinks are beneficial, some should be avoided or consumed with caution before a run to prevent negative side effects.

High-sugar sodas: These can cause a rapid spike and crash in blood sugar, and the carbonation can lead to bloating or discomfort.
Excessively high-fiber drinks: While fiber is healthy, large amounts before a run can cause digestive issues or urgency.
Alcohol: A diuretic, alcohol can cause dehydration and should be avoided before exercise.
Dairy products: For some, dairy can be hard to digest and cause stomach upset during a run. Experimentation is recommended.

Comparison of Pre-Run Drink Options


Drink Type	Best For	Key Benefits	Potential Drawbacks	Recommended Timing
Water	Short runs (<60 min) or low intensity	Calorie-free, essential for basic hydration	Doesn't replace electrolytes or provide carbs for long runs	Up to 15 mins before; 16-20oz two hours prior
Sports Drink	Long runs (>60 min), hot weather, high intensity	Replaces electrolytes, provides carbohydrate energy	High in sugar, can cause stomach distress if not tested	30-60 mins before, especially for long efforts
Coffee	Pre-race boost, early morning runs	Increased alertness, reduced perceived exertion	Jitters, GI distress, potential sleep disruption	30-60 mins before, paired with a carb snack
Coconut Water	Natural option for moderate runs	Good source of natural electrolytes (potassium)	Lower in sodium than formulated sports drinks	30-60 mins before
Beetroot Juice	Endurance boost, performance runs	Enhances blood flow, improves stamina	Can have a strong taste some dislike	90 minutes before for peak effect
Smoothie	Nutrient-dense fuel for longer efforts	Customizable carbs, protein, and electrolytes	Can feel heavy or cause indigestion if not blended correctly	60-90 mins before, depending on size

Conclusion

For most runners, especially those heading out for a shorter, low-intensity workout, plain water remains the best and simplest choice for hydration. For more demanding efforts that exceed 60 minutes, a sports drink with carbohydrates and electrolytes is a superior option for maintaining both hydration and energy levels. Adding caffeine via coffee can provide a noticeable performance and alertness boost for those who tolerate it well. Ultimately, the best strategy involves understanding your run's demands and, crucially, listening to your body by experimenting with different drinks during your training. By tailoring your pre-run beverage, you can ensure you start every run feeling strong, energized, and properly hydrated.

Cautions and Best Practices

Don't overdrink: Consuming excessive fluids too close to your run can lead to discomfort, bloating, or the need for frequent restroom breaks.
Test on training days: Never try a new hydration strategy on race day. Use your training runs to find what works best for your body.
Hydrate throughout the day: Consistent daily hydration is the most important factor. Start your run well-hydrated, not just with a large drink immediately beforehand.
Consider conditions: Hot and humid weather increases sweat loss, making a sports drink and extra fluid intake even more important.
Mind your sodium: Heavy sweaters, or "salty sweaters," may benefit from higher-sodium electrolyte drinks to replace what's lost.

By following these guidelines, you can optimize your hydration strategy and perform at your best, every time you hit the pavement or the trail.

Frequently Asked Questions

Aim to drink about 16-20 ounces (2-2.5 cups) of water about two hours before your run, and a small amount (6-8 ounces) 15 minutes before you start. This allows your body to absorb the fluid without feeling full.

No, sports drinks are not always necessary. For shorter, lower-intensity runs (under 60 minutes), plain water is sufficient. Sports drinks are most beneficial for longer or more intense runs when you need to replace lost electrolytes and carbohydrates.

Yes, many runners drink coffee before a run for a caffeine boost that can improve performance. Consume it 30-60 minutes beforehand and pair it with a light snack. Be sure to test your tolerance in training, as it can cause GI distress for some.

Natural homemade options include a smoothie with banana and coconut water, or beetroot juice for its stamina-enhancing properties. These provide natural carbs and electrolytes without artificial additives.

Signs of dehydration include dark-colored, strong-smelling urine, fatigue, dizziness, and increased thirst. Your urine should be a pale straw color if you are well-hydrated.

For runs under 60 minutes, your body typically doesn't need external electrolyte replacement if you are properly hydrated beforehand. However, in hot weather or if you are a heavy sweater, an electrolyte tab or light drink might be beneficial.

For shorter, low-intensity morning runs, some people find running on an empty stomach with just water is fine. For longer distances, a small, easily digestible carbohydrate snack is recommended to provide energy.