The best pre-run drink depends on the type and duration of your run, as well as personal digestion and tolerance. Here are some effective and widely recommended options:
1. Water (Always a Base)
- When: 30–60 minutes before a run
- Why: Prevents dehydration and supports overall performance
- Amount: ~250–500 ml
2. Electrolyte Drink (for longer/hot runs)best pre run drink
- Examples: ORS, Nuun, Enerzal, Gatorade (low-sugar version)
- When: 30–45 minutes before running
- Why: Replenishes sodium, potassium, and magnesium
- Best for: Long runs (60+ minutes) or hot weather
3. Black Coffee (for energy boost)best pre run drink
- When: 30 minutes before run
- Why: Increases alertness and fat metabolism
- Best for: Early morning runs or performance boosts
- Note: Avoid if you’re caffeine-sensitive or have gut issues
4. Beetroot Juice
- When: 2–3 hours before a run
- Why: Improves endurance and blood flow (rich in nitrates)
- Best for: Distance runners (5K and above)
5. Coconut Water
- When: 30–60 minutes before run
- Why: Natural electrolytes + light hydration
- Best for: Short to mid-distance runs in hot weather
6. Homemade Pre-run Mix (light carb + fluid)
Try mixing:
- 200 ml water
- 1 tsp honey or jaggery
- A pinch of salt and lemon
This supports energy and hydration for medium-effort runs.
Avoid These Before a Run
- Sugary soft drinks
- Milk-based shakes (heavy)
- Alcohol
- Energy drinks with high caffeine or artificial ingredients
- these are best for good results choose according to your body shape and gut health.
visit : http://fathom.in/
- weight training for runners
- how to recover from muscle soreness
- running pace chart
- diet plan for long distance runners
- khedan watan punjab diyan 2025 postpone
