Hydration is a game-changer for runners. The right fluids at the right time can boost endurance, prevent cramps, and speed up recovery. But what should you drink—and when? Here’s how to optimize hydration for peak performance.
Before Your Run: Pre-Hydration is Key
Starting your run already hydrated helps prevent early fatigue. Drink 12-16 ounces of water about 1-2 hours before hitting the pavement. If it’s a long or intense run, consider adding electrolytes to balance sodium and potassium levels (1).
During Your Run: Stay Ahead of Dehydration
For runs under 60 minutes, water is usually enough. But if you're running longer or at a faster pace, you need to hydrate strategically. A good rule of thumb is to drink 4-6 ounces of fluid every 20 minutes, or 6-8 ounces if you’re running faster than 8-minute miles (2).
For workouts lasting 90 minutes or more, some of your fluids should include an electrolyte-rich sports drink to replenish lost sodium and minerals. The carbohydrates and electrolytes in these drinks help you absorb fluids more efficiently and may prevent muscle cramps (2).
After Your Run: Rehydrate & Recover
Post-run hydration helps with muscle recovery and prevents dehydration symptoms like dizziness or headaches. Within 30 minutes, drink at least 16-24 ounces of fluid and include electrolytes to restore balance (3).
Hyburst: Hydration Made Simple
Water alone doesn’t always cut it—your body needs electrolytes and nutrients for optimal hydration. Hyburst is a clean hydration mix packed with 13 essential nutrients, including potassium, magnesium, and vitamin C. It helps runners stay energized, recover faster, and maintain peak performance—without the artificial junk found in many sports drinks.
Final Thoughts: Hydrate Smarter, Run Stronger
Proper hydration isn’t just about drinking water—it’s about giving your body what it needs before, during, and after a run. With smart hydration strategies and the right fuel like Hyburst, you’ll run stronger, recover faster, and feel your best.
Sources:
(1) Medline Plus. “Fluid and Electrolyte Balance.”
(2) Run for Good. “Proper Hydration for Running.”
(3) Johns Hopkins Medicine. “Sports and Hydration for Athletes: Q&A with a Dietitian.”
