What to drink before, during, and after running

Drinking water is extremely important – you need to stay hydrated for all systems in your body to function well. If you are a runner you need to be even more mindful of this. It’s not just the right diet that is important here. You should also pay attention to what you drink. 
In this article, you will learn what proper hydration is and what to drink before a run, during, and after. Take care of yourself during your workout!

Why should you hydrate your body?

Hydration is not limited to drinking water only. Proper hydration is influenced by several other factors, which we will introduce to you shortly. But now let’s first focus on why it’s important to drink a proper amount of water.

• It gives the body the minerals it needs – so it maintains electrolyte balance.
• The body absorbs consumed carbohydrates well before training.
• Good hydration = you will run longer and faster because the body is more efficient.
• The lower temperature during training won’t scare you – no thermoregulation problems.

Why should you drink electrolytes?

Remember that proper hydration should not be limited to drinking water only. You also need essential electrolytes, which you can provide yourself with by drinking isotonic drinks, among other things.

Why is it so important?

Lack of electrolytes in the body can contribute to burdensome symptoms.

What are the signs of dehydration?

• thrist,
• fatigue,
• dry mouth,
• nausea,
• headaches,
• muscle cramps.

To prevent this you, as a runner, need to take care of it and drink beverages that will provide you with electrolytes. Make sure they include sodium, potassium, calcium, and magnesium. 

In the case of the runner’s body, sodium is the most important, as it is the one that is lost the most during running, as it leaves the body with sweat: with 1 liter of sweat you can lose 2 grams of sodium.

Drinking before, during, and after running

Drinking before running

Are you surprised by this subsection? Well, yes, many people think that you only need to hydrate during and after training.

Why does it?

So that you can sweat during your workout, cool down, and thus protect yourself from overheating. 

Training on a hot day

If you know that the sun is going to shine bright the next day, and you are going to run in the evening, before bed, drink about 500 ml of fluids. This will make your thermoregulation much better.

Normal training 

• 2 hours before running, drink about 2 glasses of water. You can eat some snacks.
• 15 minutes before running drink about 250 ml of water

What should you pay attention to?

• the color of your urine – if it is dark and you feel thirsty before running then drink about 300 ml more fluids before the start.
• squelching in the stomach while running – if you feel it, it’s a sign that you need to drink a little less before the next workout or drink fluids early enough.

What to drink before a run

I’m sure you’re thinking “I’ll drink a couple of glasses of water and everything will be fine.” However, it is important to note that water is not everything. In addition to it, it is worth reaching for other hydrating fluids.

Isotonic drinks for runners

What to drink before a run? An isotonic drink. Reach for it, when you intend to run in the morning and on an empty stomach. What else can isotonic drinks do? 

• Replenish glycogen stores in the muscles after a full night’s sleep.
• They protect the body from dehydration.
• Provide the necessary carbohydrates – providing the necessary energy for running.
• Replenish lost electrolytes.
• Influence the proper functioning of the nervous system.

Coconut water

Do you want an isotonic, but without preservatives? If so, coconut water will be perfect. I’m sure you are surprised by this suggestion. Who would have thought of drinking it before a workout? 

It hydrates the body well, and thus hydrates the skin. 

Smoothie

It’s not only a good drink for weight loss, but also hydration – especially when you have to run on a hot day. 

Why?

In addition to the pleasant feeling of coolness, you will provide yourself with essential nutrients and minerals. Remember that you can just as well make a smoothie with vegetables rich in these components.

Coffee

“But what do you mean, coffee before running?“

You may be puzzled by this suggestion, but it’s a really good option if you’ve decided to make it a point to run early in the morning – the coffee will give you a boost, or in the evening – the drink will give you energy. 

This is a suggestion that you cannot overdose. Drink a cup or mug of coffee. Too much can lead to heart palpitations. 

Drinking during running 

Often a runner ignores the feeling of thirst and continues training. This should not happen. Even if you hydrated well before training, through the effort water escapes from the body through sweat. So, how do you ensure your body is properly hydrated? Here are some tips: 

• drink about 100 ml every 20 minutes. Increase the amount of fluid if you are training on a hot day, 
• drink a few sips every few kilometers,
• drink during breaks between scheduled series. 

What to drink during running?

• water – if you are planning a short workout (about 60 minutes) then water will suffice.
• isotonic drink – if your workout lasts longer than an hour, then you should take an isotonic drink with you, as you will be replenishing the minerals lost with sweat, such as sodium.

Are you thirsty? Don’t drink quickly 

People think that if they quickly provide their body with a large amount of liquid they will slake their thirst faster. Unfortunately, it doesn’t work that way. Large amounts of liquid strain reduce the work of the heart, which has to pump more fluids. In addition, vitamins from the tissues and minerals are flushed out. 

Therefore, drink about 0.2-0.4 liters of fluids per hour. 

Drinking during running – was to stock the bottle?

“Okay, you tell me it’s necessary to hydrate while running, but what to do with a water bottle?“

Yes, it may be a problem, but they are a few solutions to this problem:

• you can hold it in your hand – yes it can be cumbersome and inconvenient, but if you have no other accessories then this will be the most effective way.
• buy a bidon holder that fits in your hand.
• If you have a small sports backpack you can store the bidon in it.
• purchase a special waist pack to carry your bidon – it makes using the drink in the bidon easy and fast.

What to drink after running?

Ok, so now you know what to drink before and during the run. This leaves us with one last question: What to drink after a run?

Isotonic drink for runners 

Yes, an isotonic is good before, during, and after running. Reach for it up to an hour after your workout if you are planning another intense run in the next 48 hours. It will allow you to more quickly rebuild the energy your muscles need during your next workout. It will also provide needed minerals and contribute to better hydration.

Chocolate milk

Chocolate milk will help you recover from your workout, and also provide you with more carbohydrates.

“Wait a minute…carbohydrates? They will make me gain weight! What are you talking about?“

That’s what most people think, but they don’t know the whole story. A few hours after exercise, the body recovers, and what we eat is converted into energy stores that will give us energy for the next workout. So carbohydrates are not turned into fat, and you don’t have to worry about it. 

Cherry juice 

You are still wondering what to drink after running? Cherry juice is truly a magical drink that will help you recover and rehydrate after a workout. Cherry juice:

• has a positive effect on muscle regeneration 
• prevents loss of strength
• hydrates the body

Other fruit and vegetable juices 

Cherry juice is good for recovery and hydration, but you can also choose other chilled juices that will replenish depleted glycogen stores in the muscles and provide a lot of valuable minerals. Juice after training is a healthy and natural choice. Therefore, go to the store and buy some of your favorite juices, so that they are always waiting for you, cold in the refrigerator. 

Drinking before, during, and after running – what to avoid?

• Carbonated beverages – through the gas, the diaphragm rises, which makes breathing and cardiovascular work more difficult. 
• Alcoholic beverages – increase dehydration of the body, hinders recovery after training, and sluice B vitamins out of your body.

Summary 

What to drink before a run? – water, isotonic drinks for runners, coconut water, smoothie, and coffee. 

What to drink during a run? – water, isotonic drinks for runners.

What to drink after a run? – water, isotonic drinks for runners, chocolate milk, cherry juice, and other fruit and vegetable juice. 
What should you avoid? – carbonated drinks and alcoholic beverages.