This article was written in collaboration with the expert writers of the running blog Pace Passion. The authors of this blog are professional athletes, participants of the Olympic Games, running coaches, rehabilitators and nutritionists.
Running is an endurance sport that easily gets our sweat going. And all runners know that if you go for long runs frequently, you start to feel thirsty all the time. That’s why proper hydration is one of the most important parts of the recovery process and a key cornerstone in leading a healthy lifestyle overall.
Having said that, if you’re just starting your running journey, you may be wondering what are the best drinks you can have as a runner that will not only quench your thirst but actually give you benefits that help your body. In this article, we’re going to dive into exactly that as we discuss the best beverages for runners – so stick around to find out.
What are the Best Drinks for Runners?
When it comes to fueling your body for running, there’s a lot that you can learn from blogs like Pace Passion, so we’re going to leave that part to them. Instead, in the next paragraphs, we’re going to give you a list of drinks that you can sip on throughout the day that will help you feel more energized, recover better, and just help you find hydration a lot more fun.
Coffee
We have to start off strong with the favorite drink of so many – coffee. Aside from giving you a performance-boosting dose of caffeine, this drink is also rich in antioxidants and, honestly, a lot of fun to make. There are so many recipes you can find online for making anything from late to cappuccinos and with all different flavors so that you’re never feeling bored. Typically, having a cup of coffee around 45 minutes to an hour before going on your run will give you a major energy boost and is especially beneficial on those days when you’re simply lacking energy and motivation.
Tea
Similarly to coffee, tea is also rich in antioxidants, and many types of it are also rich in caffeine – so you get the same boost of benefits. With that said, tea provides its own unique flavor profile, and many prefer it over standard coffee. If you’re one of those people, you should know it’s still a stellar choice for runners. Moreover, studies show that tea drinkers tend to have a lower body fat percentage, lower BMI, and waist size compared to those who don’t drink it.
Chocolate Milk
As kids, we all loved having chocolate milk as a dessert, an addition to our breakfast, or just as a yummy standalone drink. The good news is – you can still have it as a runner, as it has many health benefits (while remaining delicious). After a long run or just a grueling one, chocolate milk is a great recovery drink that is a mix of protein, carbs, and healthy antioxidants – just make sure to opt for one made with real cocoa and without too much-added sugar. That way, you will repeat the benefits without having to consume unnecessary amounts of sugar.
Sports Drinks
We all know and love those multi-colored bottles of Gatorade, and they’re a staple for any athlete, especially those competing in endurance sports. Gatorade and all other kinds of sports drinks contain electrolytes and carbs, which help prevent fatigue and facilitate the body with nutrients and water, thus allowing us to train for longer and more effectively. They are a great option throughout training sessions and as you go on long runs as they keep your body properly hydrated, and they also provide it with the needed carb intake to keep on pushing.
Water
Pure, simple, and refreshing – water should be your number-one choice every day of the week. It’s a master at quenching our thirst; it’s also extremely beneficial for all of us, and drinking at least a gallon a day is a must for all runners. If you find it difficult just to drink plain water, you can use sugar-free flavor drops to make it taste better, or you can opt for coconut or maple water so that your taste buds experience a new flavor. Water should be consumed before and after workouts and all throughout the day, as it’s the one drink that has no negative side effects. With that said – don’t go overboard, drink when you’re thirsty, and don’t necessarily aim for a specific amount per day.
In Conclusion
There are many drinks we didn’t get to cover in this article, such as smoothies, protein shakes, and more, but they can still be a part of your daily routine if you enjoy them. As a runner, you can try adding more carbs to them or superfoods that will give you even more health benefits. The only rule for hydration is to try and avoid too much alcohol and sugary drinks as they have little to no health benefits, but you can still have them as they’re a part of every person’s life.
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