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The idea that we are supposed to keep hydrated when running is suggested so often that perhaps we don’t stop to take a second and wonder why running with water is so important. So, is it good to run with water?

It’s a good idea to run with water because staying hydrated is crucial when exercising. Water can often be lost when running due to sweat which helps keep our body at the correct temperature. Other benefits of staying hydrated by running with water include preventing infections, maintaining joints and keeping organs functioning properly.

In addition to the health benefits listed above, there are numerous other reasons why it is always a good idea to run with water. This article looks into those reasons and answers any other questions you may have about running with water.

Why Is It Good To Run With Water?

Running with water is also important because it:

Prevents Dehydration- Dehydration isn’t something that can not only harm your performance when running, but it can also be seriously bad for your health. Dehydration happens when your body loses more fluid than it’s taking in. Low levels of dehydration can leave runners with headaches, fatigue and even constipation. In extreme examples of dehydration, runners can experience seizures, a weak or rapid pulse and confusion.
Helps Weight Loss- Unlike a typical sports drink, water has zero calories. Not bad if you are running for weight loss. Water is also great for aiding weight loss because some studies have shown that it’s a natural appetite suppressant. What’s more, water is also essential for helping the body break down food and remove waste. Hey, if you’re interested in finding out more about losing weight from running, why not check out this article which answers just that?
Free- Unless you prefer spring water or something similar, a great benefit to running with water, when compared to other drinks, is that it’s free.
Helps Performance- Staying hydrated during a run doesn’t just prevent us from falling ill. It also helps our overall performance. Amazingly, drinking water when running can help boost mental clarity, aid recovery and improve movement and agility. When all the benefits are combined, it’s easy to see an improvement.

How Much Water Should I Drink When Running?

When running long distances, it’s important to take regular sips of water to replenish what your body loses through sweat. The exact amount of water you should drink depends on the amount you sweat. For example, it only makes sense that people who sweat excessively during hot days should drink more water than someone running in the middle of winter.

With this in mind, there are some guidelines recommended for the amount of water runners should consume depending on their set distance. The table below can be used as a rough guideline.

Distance

Capacity (ml)

5K-10K

Water may not be necessary. Consider 4OZ (120ml) every 15 minutes.

10K-Half Marathon

Approximately 16-20 OZ (450 – 600 ml) per hour

Marathon & Beyond

Approximately 20-27 OZ (450-800 ml) per hour

Can You Drink Too Much Water When Running?

Believe it or not, it’s also possible to become overhydrated if you drink too much water when running. This is known as hyponatremia. Explained simply, this happens when the level of sodium in your body is too low. Low sodium levels lead to extra water going into your body’s cells which causes them to swell, which is not good.

According to experts, hyponatremia caused by drinking too much water when running can result in these symptoms:

Nausea & vomiting
Headaches and confusion
Low blood pressure
Low levels of energy
Weak muscles
In severe cases- seizures or comas.

At the very maximum, runners should avoid drinking more than a cup (around 240ml) of water every 20 minutes for big races like marathons. Going over this can put you at serious risk of overhydration. In many cases, even that may be seen as excessive.

If you have gone past the point of no return and are suffering from symptoms related to hyponatremia, it is vital to get assistance from a medical professional as soon as possible. Typical treatments for hyponatremia include steadily increasing the sodium in your diet, an IV drip attached in a hospital designed to slowly raise sodium levels in your blood and medications designed to relieve symptoms.

Interested in the science of hyponatremia? Check out the video below from the guys at Hippocra TV.

Hyponatremia Explained with Animation

Should I Drink Anything Else When Running?

In addition to water, other kinds of fluids can be great for running. Sports drinks are perfect for fueling long runs whilst keeping up your electrolytes.

As we run, the primary type of energy we use comes from carbohydrates (otherwise known as glycogen stores). Over time, as these glycogen stores deplete, runners may begin to feel increasingly tired and as if they can’t go on. This is commonly known as hitting the wall. Sports drinks high in carbohydrates are used to stop the glycogen stores from diminishing completely and help prevent you from hitting the wall.

The electrolytes usually contained in sports drinks are potassium, calcium, sodium and magnesium. In addition to our sodium levels becoming unbalanced through dehydration, it’s also possible to lose electrolytes through sweat. Whilst it’s probably not safe to think that sports drinks are good at preventing hyponatremia, they certainly provide some benefit when trying to keep our electrolytes in check.

All in all, it’s largely debated whether sports drinks are a better option over water. Some studies show that they are more favourable because they taste better. What’s more, whilst sports drinks can be packed with ingredients that are supposed to give you a boost, they are also full of calories, and it’s unlikely that you’ll need them at all unless you’re running an intense and long-distance.

What Is The Best Way To Carry Water While Running?

There are many different ways that you can carry water when running. If you’re currently interested in exploring your different options, check out this blog post, where I discuss whether it’s a good idea to run with a water bottle and what other great options there are.

Explained simply, if you want to carry water when running, you have three options to choose from:

Standard Water Bottle- Water bottles come in many different shapes and sizes. Some water bottles have been specifically designed for runners. Examples include fist grip water bottles, belt bottles and collapsible water bottles. Water bottles are a great choice because of the many different designs there are to choose from. They’re also easy to dispose of and very cost-effective.
Hydration Backpack- These are lightweight backpacks usually equipped with a water pouch and straws so that you can drink from your water without taking the pouch off. Hydration backpacks are a perfect option for runners who don’t wish to carry their water. A good hydration backpack will fit snugly onto your back, comes with extra pockets and can be adjusted to the size and shape of your back.
Belt- A tool for runners designed to carry small clip-on water bottles or pouches. A good water belt is rain resistant, fits comfortably around your waist and can hold enough water to keep you going throughout your run.

What Is The Healthiest Water To Drink While Running?

I mean, water is just water, right? Believe it or not, there are a few different types of water that you may want to consume during a run. These different types of water have usually been through different processes to get them to their desired form. Examples of these different kinds of water include:

Tap Water-Any water that comes from a pipe – generally safe to drink in most western countries.
Spring Water– Water that has been bottled at its source.
Mineral Water– Full of minerals such as sulphur and magnesium.
Sparkling Water-Includes added carbon dioxide to create fizzy water.
Distilled Water-Water which has been evaporated through boiling and then returned to a fluid state.
Purified Water-Water that’s been intentionally treated to remove any harmful bacteria.
Flavoured Water-Water with added infusions or flavourings to give it an extra kick.
Alkaline Water-Water with a high PH level of alkalines and minerals.
Well Water-Comes straight from the ground.

There are many advantages and disadvantages that different types of water can have on your health. For example, whilst mineral water can provide your body with essential minerals, with that comes a lot of costs. At the same time, distilled water is perfect if you don’t have a clean water source. However, distilled water rarely includes vitamins and minerals.

Despite what health gurus may suggest, there is no “healthiest” water to drink while running. Although some types of water might have added benefits, the primary goal when consuming water while running is to keep yourself hydrated. All types of water should do this equally.

How Long Can You Run Without Water?

Running without water is generally a bad idea. The points above in this article outline the dangers linked with dehydration. Furthermore, the lack of water during a run is going to have an impact on your overall performance. But, hypothetically, is there a distance that a person can run without water?

It’s strongly advised that you don’t run for longer than an hour without water. Anything over that, and you’ll likely begin to find running difficult. The typical amount of time that a person can live without water is approximately three days. During this time, the amount of blood in a person’s body decreases and the heart has to work extra hard to push oxygen to the organs. It’s safe to say that lack of water is no joke. So, even if you’re running for a short period, it’s always best to make sure you have a small amount of water to hand just in case you need it.

Is It Ok To Drink Water Before Running?

Yes, and it’s even highly recommended. Depending on the distance, experts recommend always consuming some water at least 15 minutes before a race. For long races such as marathons, runners are advised to drink 6-8 fluid ounces (approximately 180 ml – 240 ml). With this in mind, it’s important to remember that cramming lots of water down in one go will not necessarily help hydrate you. In fact, you’ll be better off if you take regular sips of water throughout the day.

In addition to drinking water before and during a workout, it’s equally important to drink water following your run. Not only does water help keep the body hydrated after exercise, but experts also say that it helps with recovery. This is because water helps thin blood and keep nutrients and oxygen moving through the body. By doing so, the nutrients needed to repair cells can easily get to the parts of the body which may need repairing.

Is It Good To Eat When Running?

Eating food during running is one of the primary ways that runners can avoid hitting the wall. Foods high in carbohydrates and some sports drinks can help replenish glycogen stores that are depleted during longer runs.

It’s usually far more important to eat plenty of carbs and protein before your run. However, there is certainly some benefit to having a snack for long runs that exceed an hour, such as half-marathons or marathons. That being said, food can be difficult for runners to consume during a run. So you certainly shouldn’t wait for a race day to see if you’re able to digest food properly. A good way to see how your body handles food during a run is to start small. When on a practice run, consider eating a small amount of a snack and see how you get on.

Good options for foods to consume during a workout include:

Energy Gels- Designed especially for athletes to fuel their workouts, energy gels are often made from carbohydrates, glucose and maltodextrin. Energy gels are made to give your body the extra kick it needs as it begins to run out of glucose.
Sweets-Also high in sugars, sweets are lightweight and taste great. If you have a favourite sweet in mind, consider taking it with you!
Bananas- Are a very good food to consume whilst running. They’re so useful that we have an entire article about them which you can find here.
Cereal Bars- Not only perfect for breakfast. Cereal bars are great for runners to consume during a run because they are full of useful carbs, which can help push the body through that final part of a race.

Is It A Good Idea To Run With Water?