Best Drinks for Runners
Proper hydration is fundamental to running performance. These drinks support hydration, energy, recovery and everyday health for runners.
Water
The most important drink for runners. Essential for every aspect of performance and health.
Per serving (1 glass (250 ml))
0
kcal
0 g
protein
0 g
carbs
0 g
fat
Per 100 g: 0 kcal | 0 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓Essential for all body functions
- ✓Regulates body temperature
- ✓Zero calories
Coconut Water
Natural electrolyte drink with potassium and sodium for post-run rehydration.
Per serving (1 carton (330 ml))
63
kcal
2.3 g
protein
12.2 g
carbs
0.7 g
fat
Per 100 g: 19 kcal | 0.7 gprotein | 3.7 g carbs | 0.2 g fat
Benefits for runners
- ✓Natural electrolyte source
- ✓High in potassium
- ✓Light and refreshing
Key nutrients
Potassium 250 mg, Magnesium 25 mg
Coffee
Natural caffeine source proven to improve running performance and reduce perceived effort.
Per serving (1 cup (240 ml))
2
kcal
0.2 g
protein
0 g
carbs
0 g
fat
Per 100 g: 1 kcal | 0.1 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓Proven performance enhancer
- ✓Reduces perceived effort
- ✓Increases alertness
Key nutrients
Caffeine 40 mg
Green Tea
Antioxidant-rich tea with moderate caffeine and anti-inflammatory catechins.
Per serving (1 cup (240 ml))
2
kcal
0 g
protein
0 g
carbs
0 g
fat
Per 100 g: 1 kcal | 0 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓Rich in antioxidants
- ✓Gentle caffeine boost
- ✓Anti-inflammatory catechins
Key nutrients
Caffeine 12 mg
Chocolate Milk
Research-backed recovery drink with the ideal carbohydrate to protein ratio.
Per serving (1 glass (250 ml))
208
kcal
8 g
protein
30 g
carbs
6.3 g
fat
Per 100 g: 83 kcal | 3.2 gprotein | 12 g carbs | 2.5 g fat
Benefits for runners
- ✓Ideal 4:1 carb-to-protein ratio
- ✓Good calcium and vitamin D
- ✓Proven recovery benefits
Key nutrients
Calcium 112 mg, Potassium 167 mg, Vitamin B12 0.5 mcg, Vitamin D 1 mcg
Tart Cherry Juice
Anti-inflammatory juice that reduces muscle soreness and speeds recovery.
Per serving (1 glass (240 ml))
120
kcal
1.7 g
protein
29.5 g
carbs
0.2 g
fat
Per 100 g: 50 kcal | 0.7 gprotein | 12.3 g carbs | 0.1 g fat
Benefits for runners
- ✓Reduces muscle soreness
- ✓Anti-inflammatory anthocyanins
- ✓May improve sleep quality
Key nutrients
Potassium 119 mg
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about drinks for runners
How much water should runners drink daily?
A good starting point is 30-35 ml per kg of body weight, plus an extra 400-800 ml per hour of running. A 70 kg runner needs roughly 2.1-2.5 litres daily before adding exercise fluids.
Is coffee good before a run?
Coffee consumed 30-60 minutes before running can improve performance by 1-3%. The caffeine increases alertness and reduces perceived effort. Avoid it if you experience stomach issues.
Why is tart cherry juice popular with runners?
Tart cherry juice contains anthocyanins that reduce inflammation and muscle soreness. Studies show it can speed recovery when consumed after hard training sessions or races.