Hydration & Energy Tips for Women Runners: What You Really Need to Know
As women, our bodies are wonderfully unique — and that includes how we handle hydration and energy during training and running.
If you’ve ever felt extra tired during a run, struggled with cramps, or hit a wall even when you thought you’d fueled properly… you’re not alone. Many women unknowingly run low on hydration and electrolytes, especially during consistent training or warm-weather runs.
The good news? A few small tweaks to your daily routine can make a huge difference.
Here are 4 simple, research-backed tips to help you stay hydrated, energised, and strong on every run:
1. Hydrate Before You Lace Up
Don’t wait until you’re already running to start thinking about hydration. Begin your day with water and keep sipping regularly throughout the morning and early afternoon. This helps “preload” your body so you’re not starting your run already dehydrated.
Try this: Aim to drink a glass of water within 30 minutes of waking up, and continue sipping throughout the day — especially 1-2 hours before your run.
2. Add Electrolytes (Not Just Water)
When we sweat, we don’t just lose water — we lose essential minerals like sodium, potassium, and magnesium, which help with muscle function and energy balance.
Research shows that women can lose proportionally more sodium than men in sweat, especially during longer runs. Without replacing it, we risk fatigue, headaches, or cramps even when we’ve been drinking water.
Try this: Add a pinch of sea salt to your water or use an electrolyte tablet (look for ones with sodium, not just magnesium). Especially useful for longer sessions or summer runs!
3. Fuel Around Your Runs
Carbs and protein are key — they help keep your energy up and support recovery.
Try this: Eat a small snack 30–60 minutes before your run (like banana with almond butter or toast with nut butter), and follow up with a mix of carbs and protein within 1 hour post-run.
4. Recover Smart After Running
Your recovery routine is just as important as your training. Rehydrating and replenishing after a workout helps prevent fatigue, supports your immune system, and gets you ready for your next session.
Try this: Refill your water bottle with electrolytes post-run, and don’t wait too long to have a light meal or snack.
To Summarise
Your body works hard for you when you train — show it some love with daily hydration, smarter fuelling, and simple recovery habits. These tiny shifts can lead to stronger runs, fewer energy dips, and an overall better training experience.
Got a hydration or fuelling tip that works wonders for you? I’d love to hear it in the comments!
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