Hydration for runners: Water vs sports drinks vs salt tablets

Disclaimer: The advice in this article is general coaching content and not medical advice

With the warmer spring weather arriving, it’s time to start thinking about hydration. Whether you’re a seasoned runner or just starting, proper hydration is crucial for your performance and overall health. But with so many options available, it can be overwhelming to know what to drink during your runs. In this article about hydration for runners, we break down the benefits and drawbacks of water, sports drinks, and salt tablets to help you make an informed decision on what works best for you.

Most hydration mistakes start before race day

Hydration isn’t just about grabbing a bottle at mile 10. It’s about understanding what your body actually needs, and when.

Every year, runners underperform not because they lack fitness, but because their hydration strategy wasn’t tested properly in training. As marathon runner Stu Taylor often says:

“Most race-day mistakes start weeks before the start line.”

Let’s simplify hydration so you can stop guessing and start planning.

Why hydration matters for runners

As a runner, you’re constantly managing a delicate balance. When you’re out on the road or trail for longer than an hour, your body starts to lose more than just time on the clock. You’re sweating out essential fluids and electrolytes, particularly sodium, and your glycogen stores can be affected by these fluid shifts.

Even mild dehydration can make a run feel much harder than it should. It can spike your heart rate, throw off your pacing, and cloud your mental clarity. But here’s the kicker: overhydrating can be just as problematic.

The goal isn’t to drink as much as you possibly can. The goal is to find your personal balance.

When water is enough

For many runners, plain water is often all you need, especially in the right conditions. Short, easy runs under 60 minutes, cool-weather outings, and low-intensity recovery sessions typically don’t require anything more than water. This is especially true for runners with lower sweat rates.

If you finish a 45-minute easy run feeling comfortable, alert, and not overly thirsty, water is usually sufficient. At this level, hydration doesn’t need to be complicated.

When sports drinks make sense

But for longer or more intense runs, a sports drink can be beneficial. During prolonged exercise, our bodies lose not only fluids but also important electrolytes like sodium and potassium through sweat. These electrolytes help regulate fluid balance and muscle function, so replacing them is crucial for maintaining performance and preventing dehydration.

Sports drinks are designed to help replenish your body, especially when you’re running for longer than 60–90 minutes at a moderate to high intensity, or when the weather is warm. They provide carbohydrates to support your performance and sodium to help maintain your body’s fluid balance.

From our personal experience and with the athletes that we coach, finding the right electrolyte drink can be a game-changer. It needs to be effective, easy to prepare, and something you can stomach during a tough run. That’s why we recommend the SIS GO Electrolyte Powder. It’s quick to mix and easy to carry, making it a practical solution for replenishing what you’ve lost through sweat while you’re on the move.

For marathon runners, using sports drinks during long runs is often a vital part of race day rehearsal. It’s not just about hydration; it’s about practising your entire fuelling strategy. A word of caution I always share with my athletes: never introduce new drinks on race day. Your training runs are the time to test and see what works for you.

What about salt tablets?

Salt tablets, also known as electrolyte capsules, are often used by high-sweat runners, marathoners in hot conditions, runners prone to cramping, and athletes engaging in long endurance sessions. They provide sodium without adding carbohydrates. However, not everyone needs them. Many runners already get enough sodium through sports drinks or their normal diet.

Salt tablets are typically considered when long runs exceed 90 minutes, when conditions are warm or humid, when heavy salt stains appear on clothing, or if you’ve experienced issues with electrolyte imbalance in the past. It’s important to note that they are not a magic performance enhancer but rather a tool for addressing specific situations.

If you’re looking for a reliable salt tablet, we recommend trying the Precision Hydration Electrolyte Capsules. They’re easy to swallow and gentle on the stomach. For those who prefer a chewable option, the SaltStick Electrolytes FastChews offer a convenient, fast-acting electrolyte boost you can easily take on the move. Both are excellent for replenishing lost sodium and keeping you balanced during those tougher efforts.

You might also be interested in reading our blog, Using Salt Tablets During a Run, for valuable tips, expert recommendations, and helpful insights.

Hydration by run length (simple guide)

Hydration needs vary depending on how long you run, so it’s essential to have a strategy tailored to your workout. What works for a short jog won’t sustain you through a half-marathon. To help you get it right, we’ve created a simple guide that breaks down hydration by run length. Use this as a starting point to build a plan that works for you.

Under 60 minutes

• Water as needed
• No special strategy required for most runners

60–90 minutes

• Water may be sufficient
• Consider light electrolyte support if warm

90+ minutes

• Combine fluids + carbohydrates
• Electrolytes increasingly important
• Practice race-day fueling strategy

Marathon distance and beyond

• Structured hydration plan
• Fluids + carbohydrates + sodium balance
• Strategy tested multiple times in training

For more detailed guidance and tips, be sure to check out our previous blog post: How much water to drink during a marathon, where we dive into everything you need to know about staying hydrated while running long distances.

How much should you drink?

Runners often seek exact numbers for hydration, but the truth is, it’s highly individual. Your hydration needs depend on factors like body size, sweat rate, temperature, humidity, intensity, and even clothing.

Instead of focusing on a fixed number, follow these principles:

• Start your runs well-hydrated
• Drink according to thirst during shorter efforts
• Plan your intake for longer runs.
• Pay attention to how you feel afterwards, as clear or pale-yellow urine post-run can be a good indicator of adequate hydration.

For longer runs, carrying your fluids is essential. If you’re looking for the right gear, check out our recommendations in our article: Best hydration packs for runners.

Common hydration mistakes runners make

We’ve all made mistakes when it comes to hydration, and sometimes we don’t even realise we’re making them. Learning from these common pitfalls can help you fine-tune your strategy, ensuring you stay hydrated and perform at your best. Let’s look at a few common mistakes runners make.

1. Overdrinking

More isn’t always better. Excessive fluid intake can dilute sodium levels and create problems.

2. Ignoring electrolytes in long races

Water alone during a marathon may not be enough for many runners.

3. Trying something new on race day

A new brand of drink, new salt tablets, or different mixing strength can cause stomach issues. Always test in training.

4. Waiting until you’re very thirsty

Mild thirst is normal. Severe thirst often means you’re already behind.

5. Forgetting pre-run hydration

Hydration starts the day before, especially before long runs or races.

Hydration and midlife runners

After 40, many runners begin to notice changes such as a diminished thirst response, increased sensitivity to heat, and slower recovery when dehydrated. Hydration becomes less about reacting to thirst and more about maintaining consistent habits.

Experienced midlife runners prioritise building steady hydration routines, avoiding extremes, and testing strategies during training to support long-term performance. As Mike Gratton often says,

“Train smarter, not just harder,”

Hydration is a key part of that philosophy.

A simple hydration framework

If you want to keep it straightforward:

1. Short easy runs → Water is usually fine
2. Long runs → Combine fluids + fuel
3. Hot weather → Add electrolyte support
4. Marathon prep → Rehearse your full race hydration plan
5. Never experiment on race day

Hydration doesn’t need to be complicated; it needs to be practised.

The bottom line

Water, sports drinks, and salt tablets all have their purpose. The question isn’t, “Which is best?” It’s, “What does this run need?” When you tailor your hydration to the run’s duration, intensity, and conditions, performance improves, and so does your confidence.

The strongest marathon finishes aren’t just about miles. They’re about preparation.

Ready to refine your marathon strategy?

Explore our marathon training plans designed specifically for midlife runners, including structured long-run guidance and race-day preparation strategies.

Hydration isn’t guesswork. It’s part of smart training.

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