We all know drinking water is important, but when it comes to running, many of us wonder: should we drink before running or wait until after?

Hydration is key to how well we perform and recover, so it's good for us to understand the best timing. Whether you're a casual jogger or training for a race, knowing when and how to hydrate can make a real difference.

Why is hydration so important for runners?

When we run, our body heats up, and we sweat to cool down. Sweating means losing water and important minerals, so if we don't replace that, our performance and energy drop. Dehydration can lead to tiredness, dizziness, and slower recovery. Staying hydrated helps maintain blood flow, regulate body temperature, and keep our muscles working smoothly.

Drinking water before running: What's the benefit?

Drinking water before we start running helps us enter the workout well hydrated. It gives our body enough fluid to start with so we won't feel thirsty or tired early on. Experts usually recommend drinking about 300-500 ml of water about 30 minutes before running. This timing lets the body absorb the water without feeling heavy or bloated while running.

However, drinking too much right before can cause discomfort, like a sloshing feeling in the stomach or cramps. So, it's better to sip slowly rather than gulp down a lot at once.

What about during the run?

If we're running short distances (like under 30 minutes), most of us don't need to drink while running if we started well hydrated. For longer runs or hot weather, it's a good idea to drink small amounts regularly to replace lost fluids. Carrying a small water bottle or planning routes with water stops helps us stay refreshed.

Drinking water after running: Why it matters?

After running, rehydrating is just as important as before. We've lost water through sweat, and replenishing that helps our body cool down, repair muscles, and avoid stiffness. Drinking water after a run speeds up recovery and reduces feelings of tiredness.

Sometimes adding a little salt or an electrolyte drink can help replace minerals lost through sweat, but plain water is a great start.

How much water do we actually need?

Everyone's needs are a bit different, depending on factors like body size, running intensity, weather, and how much we sweat. A good rule of thumb is to drink enough so that our pee is light yellow — not too dark or clear. Before running, sipping about half a liter is a safe bet. After, we can drink based on thirst, but aim to replace what we lost during exercise.

What if we drink too much or too little?

Drinking too little leads to dehydration, which makes us tired and can cause muscle cramps or dizziness. Drinking too much water very quickly can cause bloating or even a rare condition called hyponatremia, where blood sodium levels drop dangerously low. This is why spacing out water intake and listening to our bodies is so important.

Tips for smarter hydration when running

• Start hydrating early, not just right before running

• Sip water steadily instead of gulping

• For long runs, plan water breaks or carry a bottle

• After running, drink to replace what you lost, but don't force it

• Consider electrolyte drinks on hot days or longer runs

• Pay attention to your thirst and pee color as hydration guides

Let's hydrate smart and run strong

We've seen that both drinking before and after running have their roles. Drinking before sets us up for success, while after helps us recover well. The key is balance and listening to our body's signals.

Lykkers, how do you hydrate?

Do you have a favorite way to drink water before or after your runs? Maybe you prefer flavored water or adding a pinch of salt? Share your tips and routines! We'd love to hear how you keep yourself hydrated and ready to run strong every time.