The Very Best Beverages for Runners (2024)

FAQs

What is the best drink for runners? ›

Water or Sports Drink

The added sodium helps your body hold onto fluid and prompts you to drink. Water is great anytime. Use sports drinks on runs 60 minutes or longer. For short runs, try swishing sports drink in your mouth, then spit it out—this may boost performance without adding calories.

Garb a 500ml Energade or Powerade because the higher carbs and electrolytes will reduce fatigue when you are planning on running further and for longer. The combination of antioxidants and potassium from honey and the way green tea stimulates oxygen delivery will have you running faster and performing at your best.

The recommendation is for adults and children to only have sports drinks during extended and heavy exercise that lasts longer than an hour. “Water, water and water should be the beverage of choice for hydration before, during and after physical activity or exercise routines lasting less than one hour,” Dr. Nish says.

That said, coconut water does offer some benefits. It's a natural way to replenish electrolytes after hard workouts. Unsweetened varieties are free of the sugar, artificial sweeteners, or dyes contained in many conventional sports drinks.

Sugary drinks

Look out for sugar-free 'diet' sodas that contain Sorbitol, a popular sweetener, too. The body doesn't entirely absorb this sugar alcohol, so it remains in your digestive tract and is another potential cause of cramping, bloating, and diarrhea.

1. Water. No surprises here. Water is always going to be one of the best drinks to hydrate.

Both skim and whole milk actually proved more hydrating than water, even with results adjusted for the drink's inherent water content. How is this possible? Well, hydration involves not just fluid balance, but also retention; meaning the beverage's benefits aren't quickly lost due to urination.

Don't drink coconut water as way to increase salt levels if you have cystic fibrosis. High levels of potassium in the blood: Coconut water contains high levels of potassium. Don't drink coconut water if you have high levels of potassium in the blood. Kidney problems: Coconut water contains high levels of potassium.

What do runners use to stay hydrated? ›

One way to accomplish this is by drinking water and snacking on foods rich in these minerals. Another way to maintain mineral levels is to consume an electrolyte-replacement sports drink. Look for a sports drinks with a low concentration of carbohydrates (no more than 8%); a higher concentration may upset your stomach.

Coconut Water vs Gatorade: Electrolytes

Athletes engaging in prolonged or high-intensity workouts might lean towards Gatorade for its targeted electrolyte replacement. However, for everyday hydration and moderate exercise, coconut water can be an equally effective, and potentially healthier, choice.

Wild as it may seem today, people once believed alcohol and strychnine co*cktails were performance enhancers. The drinks were doled out like Gatorade or energy gels to endurance athletes.

To hydrate before a marathon, try drinking two 8-ounce glasses of water or sports drink exactly two hours before the run starts so that by the time the race begins, the fluids will have been absorbed into your system.

Plain water is a great choice to replace lost fluids after moderate exercise. But other options, such as milk or tart-cherry juice, may offer additional benefits after high-intensity workouts. Sports drinks can also help you recover from long or vigorous workouts.