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Here’s how to hydrate for better performance.Here’s how to hydrate for better performance.Staying hydrated seems simple enough—drink water when you’re thirsty and stop when you feel like you’re done, right? Well, it’s a bit more complicated than that, especially for runners. 

That’s because not understanding the complicated equation of race distance and intensity combined with water and electrolyte intake can ruin a long run or race, not to mention have serious health repercussions. Drink too little and your ability to power through your workout suffers; drink too much and you can get sidelined by nausea and frequent pee breaks. 

And even though you might first worry about dehydration for those summer runs, researchers found that the newer you are to running and the slower you run, the more likely it is that you will drink too much water while racing. (We’ll talk more about this later.)

To that end, much of the research demonstrates that mastering the art of hydration when you run isn’t as simple as it seems. Keep reading to find out if you drink water the wrong way—and how to drink water right.

6 Ways You Drink Water Wrong and 6 Ways to Drink Water Right

❌ Wrong Way: Gulping water during a race

✅ Right Way: Sip as you run

It’s okay to slow a little to make sure you’re getting in your fluids during a race, but gulping water at each aid station can ultimately slow you down and also lead to an upset stomach.

That’s because drinking too much water too quickly overloads the stomach, causing it to rapidly stretch. This can lead to discomfort and potential nausea, Justin Mullner, M.D., a board-certified primary care sports physician with the Orlando Health Jewett Orthopedic Institute in Florida tells Runner’s World.

Take small sips of water (or electrolyte drink) every 15 to 20 minutes, depending on the temperature and intensity of the run.

Combining a run with too much water is even more likely to cause nausea. That’s because intense exercise directs blood flow away from the stomach and toward the muscles, causing digestion to slow down. “So you put a bunch of water in there and the stomach really can’t handle it effectively and efficiently,” Mullner says.

A better strategy is to take small sips of water (or electrolyte drink) every 15 to 20 minutes, depending on the temperature and intensity of the run. “This approach helps maintain a steady level of hydration and prevents the stomach from becoming overly full,” Meghan Kennihan, a RRCA- and USATF-certified running coach, tells Runner’s World.

❌ Wrong Way: Drinking from a dirty water bottle✅ Right Way: Regularly clean your bottle

Your trusty water bottle is always there when you need it. Sadly, constant use means you’re probably getting more than water. Unless you regularly clean your water bottle—which means daily according to Mullner—you could be getting a dose of bacteria or even mold.

Every time you put your mouth to the water bottle and use your hands to open and close it, you transfer bacteria that can make its way inside. The moist environment inside your water bottle provides an optimal breeding ground for bacteria and mold, especially if you live in hot, humid areas. If left unchecked, the bacteria and mold can continue growing, potentially causing you to experience symptoms similar to food poisoning (such as stomach pain or cramps, diarrhea, and vomiting), per the Centers for Disease Control and Prevention. People with mold sensitivities can have a flare-up of allergy symptoms.Ideally, you’d wash out your reusable bottle—whether plastic, stainless steel, or glass—with soap and warm water each time, Mullner says. “It’s even more important if you’re using the bottle every single day or drinking beverages other than water,” he says. Mixing electrolyte powders or adding a sports drink to your bottle, for example, means more material for bacteria.Signs your bottle could use a good scrubbing include visible residue, a funny or foul odor, or changes in how things taste, Mullner says.

❌ Wrong Way: Waiting too long to hydrate before a run or race✅ Right Way: Start early

When preparing for a long run or race, many runners forget to hydrate until they’re practically toeing the starting line, “which is a bad idea because it doesn’t give the body enough time to absorb and utilize the fluids,” Kennihan says.

Staying well-hydrated in the days leading up to your long run or race can help you perform well, avoid feeling overly full, and reduce restroom stops. Be especially diligent about drinking water starting the day before a long run or race, and check your urine color to be sure you’re getting enough. “Really dark yellow is a sign that you’re not well-hydrated,” Mullner says. “Ideally, it has a slight tinge of yellow.”

Drink 16 to 20 ounces of water about 2 to 3 hours beforehand and then another 8 to 10 ounces 20 to 30 minutes before running.

Individual fluid needs vary. However, a general guideline for the day of the event is to drink 16 to 20 ounces of water about 2 to 3 hours beforehand and then another 8 to 10 ounces 20 to 30 minutes before running, Kennihan says. You may need to adjust your intake according to your body size, run distance, and outside temperature.

❌ Wrong Way: Drinking too much water on long runs✅ Right Way: Balance electrolyte intake with water

It’s critical to drink enough water during long training runs and races. However, drinking lots of water, and only water, can lead to overhydration, meaning you have too much water in your body.

Hyponatremia is an extreme version of overhydration, and occurs when sodium levels in the blood are lower than recommended, leading to muscle cramps, headaches, nausea and vomiting, low energy, and confusion, per the Cleveland Clinic. Normally, your body keeps your electrolytes in balance by taking the minerals from the foods you eat and filtering the excess through your urine. However, intense exercise causes electrolytes (particularly sodium) to be quickly lost through sweat, and hot, humid temperatures only accelerate this loss, per the American College of Sports Medicine. 

It's not just new runners who tend to overhydrate. At the other end of the spectrum, 41 out of 63 finishers at an ultramarathon also finished with mild or severe hyponatremia, according to a 2019 Frontiers in Nutrition study.

Take in electrolytes in addition to water if you’re running for longer than 60 minutes or in hot, humid temperatures. Drinking water without replacing electrolytes dilutes the remaining electrolytes (again, sodium in particular) in your blood. “You can potentially get yourself into trouble with hyponatremia,” Mullner says.

To prevent an electrolyte imbalance, take in electrolytes in addition to water if you’re running for longer than 60 minutes or in hot, humid temperatures. Bring an electrolyte drink, some gels, or another electrolyte supplement.

❌ Wrong Way: Drinking a pure sports drink✅ Right Way: Water it down

Sports drinks offer a convenient delivery system for carbs and electrolytes while running. Still, many runners prefer to water things down.

“Many sports drinks are too concentrated, leading to stomach cramps and nausea. Diluting them can still provide the necessary electrolytes and carbohydrates without overwhelming the stomach,” Kennihan notes.

The optimal ratio of sports drink to water depends on your preferences and the makeup of your drink. Mullner suggests diluting your sports drink to the point where it’s most palatable for you.

Diluting sports drinks can still provide the necessary electrolytes and carbohydrates without overwhelming the stomach.

The exception: Don’t dilute a sports drink that contains carbohydrates if you’re using it for energy purposes. “Some sports drinks have carbs in there to help extend the amount of time you can perform, and if you’re trying to absorb carbs better, you would have it with some electrolytes,” Mullner says. Adding water can cut down on how many carbs you get per sip, limiting performance benefits.❌ Wrong Way: You don‘t know about your med’s side effects

✅ Right Way: You read labels and talk to your pharmacist

Some over-the-counter and prescription medications can affect an athlete’s hydration, says Kennihan. NSAIDs, such as ibuprofen and aspirin, can reduce blood flow to the kidneys, which can impair their ability to conserve water and electrolytes, potentially leading to dehydration, especially during prolonged physical activity like running. 

Similarly, diuretics, which are prescribed for conditions such as hypertension and edema, increase urine production and promote the excretion of water and electrolytes from the body. Increased urine output can lead to a significant loss of fluids and electrolytes, making it easier for runners to become dehydrated, particularly in hot and humid conditions or during long-distance runs. 

Likewise, antihistamines can reduce saliva production and increase the risk of dry mouth and dehydration, while laxatives can cause increased bowel movements and fluid loss.Lastly, stimulant medications, such as those used for attention deficit hyperactivity disorder (ADHD), can increase sweating and fluid loss, potentially leading to dehydration if fluid intake is not adequately maintained.

Bottom line: As a runner, remember that hydration is as much a part of your performance as actual time on your feet. 

The authors of a 2019 article published in the International Journal of Sport Nutrition and Exercise Metabolism recommended that runners develop a “personalized and practiced race plan” to optimize their fluid and carbohydrate intake based not only on their distance and intensity, but also taking into account their body composition, as well as the weather and other race conditions, such as refueling stations, at each event.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.