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How Much Should I Drink Before a Long Run?


Updated January 26, 2014

Runner Taking a Water Break
Question: How Much Should I Drink Before a Long Run?
Answer: It's important for runners to make sure they're well-hydrated, especially when doing a long run or race. In the days leading up to a long run (or race), drink plenty of water and nonalcoholic fluids. You'll know you're well-hydrated if you void large volumes of pale urine at least six times a day.

An hour before you start your run, try to drink 16 ounces of water or other non-caffeinated fluid. This is especially important if you're running in the morning, since you'll most likely wake up dehydrated. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start.

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