Running water bottles

How Much Should I Drink While Running?

During a run that lasts less than an hour or covers less than 10 kilometers, it is usually not necessary to drink while running. However, on very hot days, it is wise to hydrate. Make sure to drink plenty of fluids beforehand, about 250-500 ml. Drinking after your run is also very important. To determine how much you need to drink, weigh yourself before and after your run. The weight you lose should be multiplied by a factor of 1.5. For example: (80-79) x 1.5 = 1.5 liters. For every kilogram you lose, you need to drink 1.5 liters of water. Don't drink it all at once, but spread it over several hours after the run.

What Drinking Systems Are Available for Running?

Water is not always available on the sidelines, as is often the case during races. That's why it's important to bring your own hydration system. There are various drinking systems that are handy for long-distance running. Here’s a breakdown of the different options and their benefits.

Hydration Backpack

A hydration backpack is ideal for long distances, as they are lightweight and equipped with adjustable straps, so they can be customized to fit your body and stay in place. You drink from a hose connected to the backpack, and some hydration packs even have a valve to shut off the hose.

Hydration Belt

Another option is the hydration belt, which allows you to store your bottle and protein bar. It's a type of belt that sits around your hips and is comfortable enough not to be noticeable while running.

Tip

If you use a bottle, you can easily attach an energy gel with an elastic band to take it with you.

Still have questions about hydration systems? Feel free to reach out to our customer service.