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How do I stay hydrated during a long workout or run?

Hi everyone,

I'm currently training for a marathon and I'm finding it difficult to stay hydrated during my long runs. I tend to lose a lot of fluids through sweat and drinking just water doesn't seem to be enough. I'm worried that if I don't stay properly hydrated, I'll feel fatigued and won't be able to complete the full distance.

I'm wondering if anyone has any tips or tricks for staying hydrated during long workouts or runs? Are there any particular drinks or supplements that work well? Is it better to drink a lot at once or sip continuously throughout the run?

Any advice would be greatly appreciated! Thank you.

All Replies


Hi there,

I've also struggled with staying hydrated during long runs and have experimented with different strategies to find what works best for me. One thing that has helped is using a sports drink or electrolyte replacement during my runs. I find that it helps me stay hydrated and replenishes the minerals and nutrients that I lose through sweating.

I also try to take frequent sips throughout my run instead of drinking a lot at once. This helps me avoid stomach discomfort and keeps me hydrated throughout the entire run.

It's also important to start hydrating before the run. I make sure to drink plenty of water in the hours leading up to my workout to ensure that I'm properly hydrated before I even start.

Hope this helps!


Hello everyone,

I completely understand the struggle of staying hydrated during long runs! I've tried many things over the years and one thing that really works for me is drinking a homemade electrolyte drink. It's a mix of water, sea salt, lemon juice, and honey. It's easy to make and provides me with the necessary nutrients to keep me hydrated.

Another thing I've found helpful is using a hydration vest instead of a water bottle. The vest allows me to carry more water with me and it's also more comfortable to wear while running. It has changed my hydration game completely!

I try to drink water regularly throughout the day leading up to my run as well to ensure that I'm starting off hydrated. This has made a big difference for me during my long runs.

Hope these tips help! Best of luck with your training.


Hello there,

I also struggle with staying hydrated during long runs, especially in hot and humid weather. One thing that has helped me is drinking a combination of water and a sports drink. I alternate between the two to ensure that I'm getting both hydration and electrolyte replacement.

I also carry a small pack of electrolyte chews with me during my runs, which have been a lifesaver. They're easy to carry and provide a quick burst of hydration and nutrients whenever I need them.

Another thing that helps me is incorporating water breaks into my running route. I've mapped out a few water fountains and rest stops along my route, so I know exactly where to go when I need a break to hydrate.

Lastly, I make sure to wear lightweight and breathable clothing, which helps me stay cooler and reduces my risk of dehydration. Hope this helps and good luck with your training!


Hey there,

I understand what you're going through. As someone who regularly goes on long runs, hydration is definitely a big concern. One thing that has worked for me is carrying a hydration pack or water bottle with me during my runs. This way, I can sip water whenever I need it and don't have to worry about going too long without hydration.

Another thing I've found helpful is drinking coconut water, which is a natural electrolyte replacement. I usually drink it before and after my run to help with hydration and recovery.

I also make sure to listen to my body and take breaks if I need to. If I'm feeling particularly dehydrated, I'll stop for a minute or two to drink some water and let my body rest before continuing on.

Hope this helps and best of luck with your training!


Hi everyone,

I've also had issues with staying hydrated during long runs, especially in the summer heat. One thing that has helped me is freezing small water bottles overnight and taking them with me on my runs. As the ice melts, I have a steady supply of cold water to stay hydrated and cool.

I also find that eating water-rich foods helps me stay hydrated. Foods like watermelon, cucumber, and oranges have a high water content and can provide hydration during runs. I usually eat some slices before I start and carry some with me on the run.

Sipping on a water and salt mixture also helps me maintain my electrolyte balance. All you have to do is mix some salt into water and take small sips during the run.

Finally, it's important to listen to your body and hydrate when you're thirsty. Don't wait until you're dehydrated to start drinking water. Taking sips throughout your run is a good way to stay hydrated without overloading your system.

Hope these tips help!

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