Hydration Tips for Runners: Before, During & After Your Run

Whether you're training for a race or just out for your daily miles, staying properly hydrated can make or break your run. Dehydration can lead to fatigue, cramps, dizziness—and even impact your performance and recovery time. Here’s how to hydrate smart at every stage of your run, plus some of our favorite gear and supplements to help you go the distance.

Before Your Run: Start Hydrated
It might seem obvious, but many runners start their workouts already dehydrated. Aim to drink about 16–20 ounces of water 2–3 hours before you head out. If you're running first thing in the morning, hydrate as soon as you wake up with at least 8 ounces.

Pro Tip: Add a Nuun Sport tablet to your pre-run water for a boost of electrolytes without the sugar. It's a fast and easy way to prepare your body, especially if it’s hot out or you’re prone to sweating a lot.

During Your Run: Sip Smart
If your run is under 45 minutes, water alone may suffice. For longer runs—or if it's hot and humid—you'll want to bring hydration with you. Sip 3–7 ounces every 15–20 minutes, depending on your pace, body size, and conditions.

Try This: Our ergonomic handheld water bottles are perfect for mid-run hydration. Lightweight and easy to carry, they’re designed to minimize bounce and sloshing. Pair them with Nuun tablets for on-the-go electrolyte support that won’t upset your stomach.

After Your Run: Replenish & Recover
You’ve put in the work—now it’s time to rehydrate and recover. Drink at least 16–24 ounces of fluid for every pound of body weight lost through sweat. Including electrolytes post-run helps replenish sodium and potassium and kickstarts muscle recovery.

Recovery Hack: Drop a Nuun Recovery or Nuun Sport tablet into a post-run water bottle. It’s an easy way to hydrate while giving your body the nutrients it needs after a hard effort.

Your Hydration Toolkit

• [Handheld Water Bottles] – Lightweight, ergonomic, and easy to refill on the fly. Check out our top-selling bottles [Hydration Products].
• [Nuun Electrolyte Tablets] – Clean hydration with zero sugar and essential electrolytes. Shop the full range [Nuun Tablets].

Final Thoughts

Hydration doesn’t have to be complicated—but it does have to be consistent. With the right tools and a little planning, you can run stronger, feel better, and recover faster. Whether you’re training for a 5K or a marathon, make hydration part of your strategy—and don’t forget your handheld bottle and Nuun tabs!