How Much Water to Drink While Running
Runners lose significant fluid through sweat. Proper hydration before, during, and after runs is critical for performance and recovery.
3500ml
Recommended daily intake
3.5L
litres
14
glasses
tips_and_updatesHydration Tips for Running
- check_circleDrink 500ml of water 2 hours before your run
- check_circleSip 150-200ml every 15-20 minutes during runs longer than 30 minutes
- check_circleWeigh yourself before and after running to measure fluid loss
- check_circleAdd electrolytes for runs longer than 60 minutes
- check_circleAvoid drinking too much at once to prevent stomach cramps
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Start Tracking FreeRelated Hydration Guides
Marathon Training
Marathon runners can lose 1-2 litres of sweat per hour during long runs. Training hydration strategies are just as important as race-day plans to avoid hitting the wall.
4000ml/day
Cycling
Cyclists can lose up to 1 litre of sweat per hour. Wind evaporates sweat quickly, masking how much fluid you are losing.
3500ml/day
Swimming
Even though you are surrounded by water, swimmers sweat significantly. The pool environment masks dehydration symptoms.
3000ml/day
Yoga
Yoga, especially hot yoga, can lead to significant fluid loss through perspiration. Proper hydration supports flexibility and focus.
2500ml/day
Pilates
Pilates focuses on controlled movements that build core strength and flexibility. While less intense than cardio, proper hydration keeps muscles supple and prevents cramping.
2500ml/day
CrossFit
CrossFit combines high-intensity cardio with heavy lifting, causing extreme sweat loss. Dehydration during a WOD dramatically increases injury risk and reduces power output.
4000ml/day