Yes, you should drink water before running, as being appropriately hydrated contributes to optimal health and exercise performance. Before running, athletes can achieve euhydration by consuming a fluid volume equivalent to 5-10 mL/kg BW (2-4 mL/lb) in the 2-4 hours before exercise [2]. Fluid deficits of over 2% of a runner’s body weight may compromise performance and cognitive functioning. Therefore it is important to stay hydrated before, during and after your run, especially in hot and humid conditions [1, 2]. Not taking in enough water and electrolytes can lead to dehydration, which can make exercise more difficult, increase fatigue, increase heart rate, cause electrolyte imbalances and difficulties regulating body temperature [3, 4].
References:
Ayotte, D., Jr, & Corcoran, M. P. (2018). Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Journal of the International Society of Sports Nutrition, 15(1), 27. https://doi.org/10.1186/s12970-018-0230-2.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
Popkin, B., D'Anci, K., Rosenberg, I.,(2010) Water, hydration, and health, Nutrition Reviews, 68(8), Pages 439–458, https://doi.org/10.1111/j.1753-4887.2010.00304.x
Edith Cowan University. (2021, March 18). Muscle cramp? Drink electrolytes, not water, study shows. ScienceDaily.www.sciencedaily.com/releases/2021/03/210318101536.htm
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