Some runners treat hydration like a sacred ritual. Electrolyte tablets. Coconut water. Fancy bottles with time markings. Meanwhile, the rest of us are staring into the kettle wondering if tea counts.
Let’s get something straight: you don’t need a sports drink for every jog. If your run is under an hour and you’re not melting in 39 degree heat, plain old water will do just fine.
How Much Should You Drink?
It’s not about drowning yourself before you leave the house. Overhydration is real, and turning up to a run sloshing like a water balloon isn’t helping anyone.
A good rule of thumb:
- A glass of water (150–300ml) about 30–60 minutes before your run is usually enough.
- If it’s hot or you’ve just woken up? Sip a bit more.
- If you’re already well hydrated and just doing a short trot? You might not need anything at all.
Trust your thirst. It’s not a myth. Your body’s actually quite good at saying, “Hey, maybe a sip now.”
When Do Sports Drinks Actually Help?
Sports drinks and electrolyte mixes have their place, mainly:
- Long runs over 75–90 minutes
- Hot, humid days where you’re sweating buckets
- Back to back sessions where recovery is tight
But if you're doing a casual 5K and chugging a neon blue sugar bomb beforehand, you’re just making your teeth sticky for no reason. Save the isotonic magic for when it actually counts.
The Myth of “Preloading”
Some runners get into the habit of “hydration preloading”, basically downing litres of water because they once read an article in a cycling magazine. Unless you’re running an ultra or racing in the Sahara, this usually just leads to needing a wee five minutes in.
Final Word
Hydration is important. But it doesn’t need to be dramatic. A glass of water, some common sense, and not being wildly hungover are usually enough to keep you ticking over. And no, you do not need Lucozade for a recovery shuffle around the block.