Hydration for Runners: How to Boost Performance & Recovery
Water is one of the most underrated performance enhancers out there. You can have the best training plan, the perfect nutrition strategy, and all the gear, but if you’re not properly hydrated, you’ll struggle with low energy, poor performance, slow recovery, and even an increased risk of injury.
For busy women balancing training, work, and family life, staying hydrated often gets pushed to the side. But it’s one of the easiest performance hacks you can implement today.
This guide will cover:
✅ Why hydration is crucial for endurance, recovery, and fat loss
✅ How much water runners actually need (hint: it’s more than you think)
✅ Hydration strategies for training, racing, and daily life
✅ Why water alone isn’t enough—electrolytes matter
✅ Common hydration mistakes (and how to fix them)
If you’re constantly tired, sluggish on runs, or struggling with recovery, dehydration could be holding you back. Let’s fix that.
Why Hydration is Key for Runners and Triathletes
Hydration is not just about thirst—it impacts every single system in your body.
Performance & Endurance
Even a 1-2% drop in hydration can lead to:
Slower pace & reduced endurance
Increased heart rate & early fatigue
More perceived effort—everything feels harder than it should
💡 Fix it: Start every run already hydrated—don’t just chug water when you’re thirsty.
Temperature Regulation & Sweat
When you train, your body cools itself by sweating. But if you’re dehydrated, your body struggles to regulate temperature, leading to:
Overheating & early fatigue
Increased risk of heat exhaustion
Higher heart rate & poor performance
💡 Fix it: Hydrate before, during, and after training—especially in hot or humid conditions.
Recovery & Muscle Function
Water helps transport nutrients, flush out toxins, and repair muscles post-training. Without proper hydration, you’ll experience:
Longer recovery times
Increased muscle soreness & stiffness
Higher risk of cramping & injuries
💡 Fix it: Prioritise post-run hydration to help your muscles recover faster and stronger.
Hydration & Fat Loss
Struggling with fat loss or energy dips? Dehydration can make it harder to:
Burn fat efficiently
Control appetite & cravings
Maintain stable energy levels throughout the day
💡 Fix it: Start your morning with 500ml of water and sip regularly throughout the day to support fat metabolism and energy balance.
How Much Water Do Runners Actually Need?
Your hydration needs depend on your training volume, sweat rate, climate, and diet, but here’s a simple guide:
💧 Daily Hydration: 2-3L (8-12 cups) of water per day as a baseline.
💧 Pre-Run Hydration: 500ml-750ml water 2 hours before your run.
💧 During Training: Sip 150-250ml of water every 15-20 minutes for workouts over 60 minutes.
💧 Post-Run Recovery: 750ml-1L of water within 1-2 hours post-training.
Quick Test: Check your urine colour!
Pale yellow = Well-hydrated
Dark yellow = You need more water
Clear = You might be over-hydrating
Water Alone Isn’t Enough: The Role of Electrolytes
When you sweat, you lose electrolytes—essential minerals like sodium, potassium, and magnesium. Replenishing electrolytes is crucial for hydration balance.
Signs You Need More Electrolytes:
Frequent muscle cramps
Feeling dizzy or lightheaded after a run
Excessive sweating but still feeling dehydrated
💡 How to fix it:
Add electrolyte tablets or a pinch of sea salt to your water.
Eat potassium-rich foods (bananas, sweet potatoes, avocado).
Choose a sports drink during long workouts (over 90 mins).
Hydration Strategies for Training & Race Day
Pre-Run Hydration Tips
Drink 500-750ml of water 2 hours before your run.
Avoid chugging—sip steadily throughout the morning.
Add electrolytes if training in heat or sweating heavily.
During-Run Hydration
For runs under 60 minutes → Water is usually enough.
For runs over 60 minutes → Use a sports drink or electrolyte mix.
Long races & hot weather → Plan for hydration stations or carry a soft flask.
Post-Run Hydration
Drink 750ml-1L of water within 1-2 hours after training.
Pair fluids with sodium & potassium to replace lost electrolytes.
Avoid alcohol & excessive caffeine, which can dehydrate you further.
Common Hydration Mistakes to Avoid
Drinking Only When You Feel Thirsty
By the time you feel thirsty, you’re already dehydrated.
💡 Fix it: Drink consistently throughout the day—even when you don’t feel thirsty.
Overhydrating Before a Run
Drinking too much too quickly can cause bloating, cramps, and mid-run bathroom stops.
💡 Fix it: Space out your water intake instead of drinking too much at once.
Ignoring Electrolytes
Drinking plain water without replacing electrolytes can lead to fatigue, headaches, and muscle weakness.
💡 Fix it: Add electrolytes or sodium to your hydration plan.
Final Thoughts: Hydration is a Game-Changer for Performance
Hydration isn’t just about drinking water—it’s about optimising your training, recovery, and overall health.
Key Takeaways:
✔ Aim for 2-3L of water daily & adjust based on sweat rate.
✔ Pre-hydrate before workouts to avoid early fatigue.
✔ Use electrolytes to maintain hydration balance.
✔ Rehydrate after runs to support muscle recovery.
✔ Listen to your body—fatigue, cramping, and headaches can signal dehydration.
💡 The bottom line? Hydration is one of the simplest yet most powerful ways to improve your performance, recovery, and energy levels. Don’t underestimate it!
Struggling With Hydration & Nutrition?
Let’s Fix It.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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