Hydration is one of the most crucial factors in safe and effective running. Science shows that even 2% loss of body weight in fluids can negatively impact performance, mood, and health. 

Practical Hydration Strategy for Runners

Run Type

Conditions

What to Do

Why It Works

Short run (<45 min)

Cool weather

Start hydrated; water may not be needed mid-run

Glycogen + fluid stores are usually enough

Medium run (45–90 min)

Any

Drink ~150–250 ml every 20 min

Replaces sweat and prevents early fatigue

Long run (>90 min)

Warm/humid

Alternate water + electrolyte drink

Replaces sodium to prevent cramps & hyponatremia

Post-run

Any

Replace 150% of weight lost, include electrolytes

Restores blood volume, speeds recovery


Pro Tip: Track Your Sweat Loss

A simple way to personalize your hydration is to weigh yourself before and after runs. Every 1 kg lost equals about 1 liter of fluid you need to replace. This approach helps you fine-tune your intake based on your unique sweat rate, run duration, and environmental conditions.

 

Hydration is not a one-size-fits-all approach. Short runs may only require you to start hydrated, while long runs demand careful attention to both fluids and electrolytes. By tailoring your strategy to run duration, weather conditions, and recovery needs, you’ll be able to run stronger, stay safer, and recover faster.