Hydration tips to boost your energy and endurance on every run

Getting ready to lace up for a jog around the park? Or are you pushing through your longest run yet?

Staying hydrated can make all the difference to how you feel and perform on your runs.

It plays a vital role in regulating our body temperature, maintaining energy levels and aiding muscle recovery.

These are all essential for any runner – especially if you’re making your way through the Vitality 10 weeks to 10k training plan.

Head of Physical Activity and Exercise, Jonny Kibble, says: “Hydration is often overlooked, but it’s such an important part of not only our training plan, but also everyday life.”

Why does hydration matter when running?

When you run, your body loses fluid through sweat. You may lose more when exercising for longer or running in warmer weather.

If you do not replace enough of this fluid, you may become dehydrated. Possible signs of dehydration include feeling thirsty, tired, dizzy or light-headed, as well as having dark yellow, strong-smelling urine or urinating less often than usual.

“You might not always feel thirsty before a run, but making hydration a daily habit means you’re always starting in a good place,” adds Jonny Kibble.

“It's about getting ahead of it, not just reacting.”

For most runners, developing a good hydration routine doesn’t mean drinking litres of water immediately before heading out. Instead, it means drinking regularly and staying on top of your hydration throughout the day.

Simple hydration tips for runners

1. Start your day with water

Having a glass of water in the morning can help you begin the day hydrated. Keep drinking regularly throughout the day rather than waiting until you feel thirsty.

2. Prepare before your run

Aim to drink around 400–600ml of water two to three hours before your run, followed by approximately 200–250ml in the lead-up to the start. Individual needs can vary, so use your training sessions to find a routine that feels comfortable for you.

3. Drink during your run if you need to

For shorter sessions, you may not need to drink while running. However, it can help to know where you can access water along your route, particularly in warmer weather.

For longer runs, consider carrying a small bottle or hydration pack and drinking according to your needs. Avoid drinking excessive amounts of water, as both too little and too much fluid can cause problems.

4. Rehydrate after your run

Drinking after your run helps replace the fluid you have lost through sweat. If you have been exercising for longer, running in hot weather or sweating heavily, an electrolyte drink may also help replace lost salts.

Your hydration needs will be personal to you and may change depending on the weather, the length and intensity of your run and how much you sweat.

These small, consistent actions can make a meaningful difference to how you feel and are just as important as the kilometres you’re logging each week.

5. Build your confidence for 10K

The Vitality 10 weeks to 10K plan is designed to help you build your strength and confidence week by week, whatever your starting point.

Building a consistent hydration routine is one of the habits that can support you throughout your training.

“Training for a 10K isn’t just about the miles. It’s about the little things you do that add up,” says Abz Ali, social media influencer (@abzthedad) and dad of four boys, who is taking part in Vitality’s 10-week 10K running programme.

“Hydration, sleep, nutrition and mindset all play a role. It’s about getting ahead of it, not just reacting.

“Keep tuning in to what your body needs and you’ll cross that finish line feeling strong and proud.”

To help you stay hydrated at the Vitality London 10,000, Buxton Natural Mineral Water will be available at a dedicated water station along the route and at the finish line.