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
- check_circleIn hot weather, increase intake by 25-50%
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Start Tracking FreeRelated Hydration Guides
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
Athlete
Athletes have significantly higher water needs due to intense training, sweat loss, and muscle recovery demands. Proper hydration is performance-critical.
4000ml/day
Hiking
Hikers face dehydration from exertion, sun exposure, and altitude. Carrying and drinking enough water is a safety essential on any trail.
3500ml/day
Gym Workout
Gym sessions cause fluid loss through sweating. Proper hydration supports muscle performance, prevents cramps, and aids recovery.
3000ml/day