Which drink is best for running? A runner's hydration guide

October 6, 2025 •

5 min read

Did you know a loss of just 1 to 2% of your body weight from dehydration can negatively impact athletic performance? Proper hydration is a critical, yet often overlooked, component of a runner's success, so understanding which drink is best for running is essential for every athlete.

Quick Summary

This guide details the optimal hydration strategies for runners, differentiating fluid needs for short runs versus long distances. It explores the benefits and drawbacks of water, sports drinks, coconut water, and milk for recovery, helping you choose the best options based on your training goals and sweat rate.

Key Points

Pre-run Hydration: Consume 17-20 oz of fluid two hours before a run and a smaller amount 15 minutes prior to ensure optimal hydration from the start.
Water vs. Electrolytes: Water is sufficient for runs under 60 minutes. Longer or more intense efforts require a balanced sports drink with carbohydrates and electrolytes to maintain energy and fluid balance.
Sodium is Key: Especially for 'salty sweaters' or hot-weather running, replacing lost sodium via sports drinks, tablets, or homemade mixes is crucial to prevent cramping and maintain fluid retention.
Recovery Drink Choice: Chocolate milk's ideal carb-to-protein ratio makes it an excellent, affordable post-run recovery drink for replenishing glycogen and repairing muscles.
Caffeine Benefits: Caffeine can reduce perceived exertion and enhance endurance, but test your tolerance during training to avoid potential side effects like jitters or stomach upset.
Listen to Your Thirst: While structured plans are useful, paying attention to your body's thirst signals and experimenting with different drinks during training is the best way to find what works for you.
Post-Run Check: For every pound of weight lost during a run, aim to drink 16-24 oz of fluid to achieve normal hydration and kickstart recovery.

Your running hydration strategy starts before you lace up

Proper hydration isn't just about what you drink during your run; it's a 24/7 commitment. Starting a run in a dehydrated state, or even just slightly below optimal levels, can significantly hinder performance.

Pre-run hydration

Two to three hours before a sustained, fast-paced run, aim to consume about 17-20 fluid ounces (approx. 500-600 mL) of water or an electrolyte drink. If your run is less than two hours away, a smaller amount, around 8-10 fluid ounces, is often best to avoid feeling bogged down.

The importance of electrolytes

Electrolytes are minerals like sodium, potassium, calcium, and magnesium that help regulate fluid balance, muscle contractions, and nerve function. While many commercial drinks exist, paying attention to what your body loses through sweat is key. Some runners, known as "salty sweaters," lose more sodium and require a higher electrolyte intake. You can also consider making your own electrolyte drink by adding a pinch of salt and a bit of sweetener to water.

Hydration during the run: Tailoring your liquid fuel

What you drink while running should be based on the duration and intensity of your workout, as well as environmental factors like heat and humidity.

Short runs (under 60 minutes)

For runs lasting less than an hour, especially in milder temperatures, plain water is typically sufficient. Your body's stored energy (glycogen) is enough to fuel you, and water effectively regulates body temperature and replaces lost fluid.

Long runs and high intensity (over 60 minutes)

For longer or more intense efforts, your body needs more than just water. You need to replenish lost electrolytes and replace depleted carbohydrate stores to prevent fatigue and 'hitting the wall'.

Sports drinks: Formulated with carbohydrates and electrolytes, they provide an ideal balance of fluid and fuel for endurance athletes. The optimal concentration is typically a 6-8% carbohydrate solution to ensure efficient absorption and minimize gastric distress.
Electrolyte tabs/powders: These offer electrolytes with minimal to no calories, which is ideal if you prefer to get your fuel from gels or food. Brands like Nuun and LMNT are popular options.
Energy gels and chews: These highly concentrated carbohydrate sources are best taken with water to aid digestion and avoid stomach upset. They provide a quick and controlled energy boost.

Alternative in-run drinks

Coconut water: A natural option rich in potassium, it can be a good choice for less intense efforts. However, it's typically lower in sodium and carbohydrates than commercial sports drinks, so it may need supplementation for long or heavy-sweat runs.
Coffee: Many runners use caffeine to boost performance and reduce perceived exertion during a run. If you tolerate caffeine well, a pre-run coffee or a caffeinated gel can provide an extra kick. Be mindful of potential stomach issues and don't overdo it.

Post-run recovery: Replenish and repair

What you drink after a run is just as important as what you consume before and during. Post-exercise recovery fluids should replace lost fluids and electrolytes and help repair muscle tissue.

The surprising power of chocolate milk

Studies have shown that chocolate milk can be an excellent recovery drink. Its combination of carbohydrates and high-quality protein (whey and casein) in a 3:1 or 4:1 ratio helps replenish muscle glycogen and initiate muscle repair. Its fluid and electrolyte content also aids in rehydration. For many, it's a tastier and more cost-effective option than some specialized recovery drinks.

Other recovery drinks

Protein shakes: A customizable option to deliver the protein and carbs needed for recovery. Mix with milk, water, and fruit for a balanced shake.
Tart cherry juice: Contains anti-inflammatory and antioxidant properties that can aid in reducing muscle damage and soreness after a tough workout.
Electrolyte drinks: Continue sipping on an electrolyte drink to fully restore fluid balance, especially after a long or hot run.

Comparison of popular running drinks


Drink	Best For	Key Nutrients	Pros	Cons
Water	Short runs (<60 min)	Fluid	Readily available, free, no calories or additives.	Lacks electrolytes and carbs needed for longer efforts.
Sports Drink	Long/intense runs	Carbs, Sodium, Potassium	Provides energy and replaces electrolytes simultaneously.	Can be high in sugar and calories; may cause GI issues if over-consumed.
Coconut Water	Moderate efforts	Potassium	Natural source of hydration and minerals.	Low sodium content; may not be sufficient for heavy sweaters.
Chocolate Milk	Post-run recovery	Carbs, Protein, Calcium, Vitamin D	Excellent carb-to-protein ratio for muscle repair; cost-effective.	High in sugar and calories; not suitable for in-run hydration.
Electrolyte Tabs/Powders	All runs (customizable)	Sodium, Potassium, Magnesium	Customizable, low-calorie, and easy to carry.	Does not provide carbs, so additional fuel may be needed for long runs.

Hydration tips for success

Practice your strategy: The best drink for you might not be the same for every runner. Experiment during training runs to see what sits best with your stomach and provides the right energy boost.
Listen to your body: While guidelines are helpful, thirst is your primary indicator. Drink consistently and don't wait until you're parched. For longer runs, setting a timer can be a useful reminder to sip regularly.
Monitor urine color: A pale yellow color indicates proper hydration. Darker urine suggests you need to drink more fluids.
Account for conditions: Hot and humid weather increases sweat loss, so you will need to increase your fluid and electrolyte intake.

Ultimately, a successful running nutrition plan incorporates multiple drink types depending on the stage of your run and personal needs. Listening to your body and testing options in training will help you perform your best and recover efficiently.

For more expert advice on hydration and other running basics, visit the American College of Sports Medicine's position stand on exercise and fluid replacement.

Conclusion

Determining which drink is best for running isn't a one-size-fits-all answer. For short runs, water is perfect. For longer efforts, a sports drink or electrolyte mix with carbohydrates is necessary to maintain energy levels and fluid balance. After a tough workout, chocolate milk stands out as an effective and affordable recovery drink. By understanding the specific needs of your body before, during, and after a run, you can build a personalized hydration strategy that optimizes performance and aids recovery.

Note: This information is for general guidance and not medical advice. Consult with a healthcare professional or registered dietitian for personalized advice, especially if you have existing health conditions or are training for a competitive event.

Frequently Asked Questions

No. While water is great for shorter runs (under 60 minutes), longer or more intense runs cause you to lose electrolytes and burn carbohydrate stores. For these sessions, you need a drink with added electrolytes and carbohydrates to maintain performance and prevent fatigue.

Chocolate milk provides an optimal carbohydrate-to-protein ratio, typically around 3:1 or 4:1. This combination is highly effective for refueling glycogen stores and initiating muscle repair after an endurance workout.

For most runners, electrolytes are beneficial for runs lasting longer than an hour, for high-intensity sessions, or in hot and humid conditions where sweat loss is high. It is wise to test your electrolyte strategy during training.

Yes, you can. A simple homemade recipe involves adding a pinch of salt to a liter of water and flavoring it with a small amount of juice or sweetener. This allows you to control the sugar and electrolyte levels based on your needs.

A general guideline is to consume 5-10 fluid ounces (approx. 150-300 mL) of fluid every 15-20 minutes during runs lasting 45 minutes or longer. However, this depends on individual sweat rate, so it's important to test and adjust during training.

Yes, research shows that caffeine can act as an ergogenic aid, enhancing endurance performance and decreasing perceived exertion. It can be taken before or during a run, but it's important to test your individual tolerance.

Yes, drinking excessive amounts of plain water, especially during endurance events, can lead to a dangerous condition called hyponatremia (low blood sodium). Drinking fluids that contain sodium and listening to your thirst can help prevent this.