How Much Water Should I Carry on a Run?
Carrying water on your run is dependent on many factors, including how well-hydrated you were before, the outside temperature and humidity, and how much you sweat. Generally, the longer you run, the more water you will need. Each runner needs to tailor their water intake to their own bodies.
Here are our general rules for how much water to carry during your run:
- Drink before your run: Make sure your pee is pale yellow before you head out the door. The pale color indicates that you are well-hydrated.
- Drink during your run: Tailor your water intake to the conditions, duration of the run and your own body. If you're new to running and don't know where to start, try a 16-18 ounce handheld water bottle—and dial it in as you learn your needs. In general, if you're running for an hour or more, you will need to replenish your fluids as you go.
- Drink after your run: It's important to drink more water when you're finished with your run to replenish what you lost in sweat. Check your urine again; if it's dark yellow, you need to drink more water.