How Often Should I Drink When Running on a Treadmill?

Water is the main component of our lives, and it makes up 60% of our bodies. Hence, we need to drink sufficient water to function correctly in our day-to-day lives. Most of us are immensely dehydrated without even knowing it, causing us to feel out of energy all the time. Keeping track of your water intake is as important as your food when embarking on a health journey. If you exercise or use a treadmill, you need to watch your water intake even more. How often should I drink when running on a treadmill? It is a common question that pops up in most people’s minds when they work out.

Water is crucial to leading a healthy lifestyle, but excessive intake can cause kidney issues. Your urge to drink water while working out depends on the weather also. Hence, a few things determine the water intake during exercise. This article aims to deliver good knowledge about water and how to integrate it nicely into your routine. One of the biggest concerns people have is dehydration. Dehydration is a nightmare as it can have many adverse effects on your body, performance, and progress. Don’t worry; this article is a great source to get all the possible information you need. 

How does dehydration affect your performance?

Do you know what dehydration is? Well, if you have no idea about it, let us give you a brief definition. Dehydration is when your body does not have enough fluid, and it starts losing it rapidly. Lack of water intake can cause dehydration causing your body not to perform well. Dehydration can cause a lot of issues in the long run. Here we are discussing a few:

1.    Lack of energy

People, especially in summers, feel low on energy and feel like they will pass out. As soon as they drink water or juice, they feel like they have regained their energy. People suffering from temporary dehydration suffer from dizziness and loss of energy. If you live in a country with a hot climate, you should pay attention to your water intake. You can also keep hydration booster sachets from medical stores to enhance your hydration levels. It is simple; you can mix them in a cup of water and have them.

2.    Low blood pressure

Low blood pressure is another issue caused by the body’s loss of fluids or electrolytes. Most people suffer from this condition after diarrhea and vomiting. Hence, doctors suggest taking a lot of electrolytes and fluids when suffering from any medical condition that causes fluid loss. When suffering from blood pressure, one can also feel lightheaded and dizzy. If you feel lightheaded on a hot day, stay indoors, drink lots of water, and have fruits. Boosting your hydration levels will make you feel better instantly.

3.    Flaky skin

You must have heard that the key to great skin is only water. The more water you drink, the more youthful and glowing your skin will be. One of the most significant signs of dehydration is flaky skin which is extra dry than usual. You also may experience occasional pimples and sensitive skin if you don’t drink enough water to strengthen your skin’s barrier. Your organs start working slow when you don’t feel them up with the right food and water intake.

4.    Sore muscles

Experiencing soreness after an intense workout is normal if you do something out of the ordinary. However, if you experience soreness even after working on a treadmill for a few minutes, something is incorrect. One of the reasons that can cause intense muscle soreness every time is dehydration. Your muscles need sodium and potassium to recover from an intense workout. However, if you don’t hydrate your body enough, it starts to lose essential minerals to keep you fit. Electrolyte drinks work better than water if you want faster recovery. However, water also does the job if you intake it in the right amount at the right time.

5.    Headache

Headache is one of the things that most people deal with on a day-to-day basis. There are many reasons behind a headache; tension, stress, and mental issues. However, you don’t realize that not drinking enough water can also be a reason why your head hurts and you feel dizzy. Sipping a small amount of water throughout the day works magically to get rid of a headache. You must make sure to carry water with you, especially in peak summers.

6.    Food cravings

If you are trying to lose weight, it is essential to keep track of your cravings. Sometimes, you may have noticed that you feel hungry even though you had food just a few minutes ago. Every hour, you hop towards your fridge to stuff your mouth with something or the other. It isn’t delightful not to have control over your craving after trying numerous methods. One of the things that cause cravings, especially for sweets, is dehydration. Whenever you feel intense cravings for sweets, have water first to see if you can control it. If yes, your body was probably dehydrated and signaling you to drink water.

7.    Yellow urine

Our water intake directly affects our kidneys, and its proper functioning is the key to a healthier lifestyle. One of the ways to know you are dehydrated is when your urine is deeper yellow than usual. Your kidney has to work harder to function correctly, leading to more significant health issues in the long run. You can also get a uric acid issue which is not the most pleasant thing to deal with. Hence, chug down the water as much as possible to live a life free of health issues.

What is the best time to drink water if you do cardio?

Cardio involves any exercise that gets your heart beating faster and makes you sweat. A treadmill is a great way to perform cardio and delivers excellent fitness results. However, you may feel parched when on the treadmill, and the urge to drink water is natural. However, it may not be the best thing to drink the whole bottle of water in the middle of your workout or when on a treadmill. So, how do you get rid of the parched feeling? The answer is simple; you need to keep your body as hydrated as possible before the workout.

People usually wake up dehydrated in the morning, but it is also the best time to perform cardio. You must be wondering when do you drink water then. The best time to drink at least one liter of water is as soon as you wake up. It not only helps in boosting your hydration levels but also helps in better mineral absorption. However, you must ensure that the water should be at room temperature when drinking first thing in the morning. Coldwater does not help in boosting hydration levels as much as lukewarm water.

Can you drink water when using a treadmill?

People carry giant water bottles to the gym and chug down water during their workout sessions. However, is it advisable to drink water, especially during cardio on a treadmill? Probably not, but you can drink water if you feel very thirsty and your throat is dry. You can gulp down water as it can significantly affect your performance. It is advisable to drink anywhere between 5 to 18 ounces of water if you work out on a treadmill. Make sure you are not drinking water when your heart is pumping very loudly.

One thing that matters the most when it comes to water intake during the treadmill is time. If you are running for 20 minutes on a treadmill or doing beginner workouts, try to push yourself to the finish line without drinking water. However, you can sip water between your workout if you are working out for 40 minutes or more. You must ensure that you must not drink more than one glass of water during a one-hour workout session on the treadmill. Don’t exceed the recommended amount, as your sides may hurt.

How does dehydration affect your workout on a treadmill?

If you are not hydrated during your workout, you may not feel as motivated. When a healthy person works out, they have much more stamina and motivation to get through it. Proper hydration before and after exercise is super important to make up for all the minerals you have lost through your sweat. If you sweat a lot, then make water your best friend. Water does not only help your muscles recover, but it also helps avoid soreness. You think better and feel more refreshed during a workout.

On the other hand, dehydration can have adverse effects on your body. Some people do not pay enough attention to water intake and can feel dizzy in the middle of doing the treadmill. As soon as your body starts to lose minerals, you will feel your energy levels going down instantly. You might have to stop to gain your composure. On the contrary, you can also feel like you have lost motivation to work out when you feel dehydrated. One of the tips to remember is to drink half a liter of water one to two hours before your workout. Sip small amounts of water during your workout can help you regain energy, but you can compensate for fluid loss after your workout.

How crucial is it to hydrate after a workout?

People remember hydrating themselves before and during exercise, but they forget to do it afterward. Your body tends to lose a lot of sodium, potassium, and electrolyte through sweat, which you have to make up for after a workout. Don’t have water immediately after exercise, but you can have water a few minutes after. You can drink up to a liter of water after your workout. It is best to indulge in some sports drinks with high electrolyte content.

People with low blood pressure can also have electrolyte or isotonic drinks for better mineral absorption. After an intense workout, you can have a hydration booster drink if you feel extra dizzy. Coconut water is also one of the best sources to enhance hydration levels instantly. You can find alternatives in many medical stores and pharmacies that increase hydration. You have to mix hydration boosters in your water and drink it. On the other hand, you can also add a pinch of salt and sugar to water to reduce dizziness.

When to avoid drinking water?

Avoid having water instantly if you are in the middle of an intense workout, such as running for more than 5-6 minutes on a treadmill. When your heart rate is very high, your body rejects water. If you want to drink water during your workout on a treadmill, decrease the speed and normalize your heartbeat. When your heart rate is steady, you can have small sips of water. Also, if you prefer working out at night, you should not consume much water before bed. It would help if you timed your gym time in a way that it’s not too close to your bedtime.


Water is an essential component of our lives, yet we struggle to drink in our daily lives. Most people have one question: how often should I drink when running on a treadmill? We have revealed the necessary information you need to enhance your performance. Every person has a different body with varying needs. It would help to consider a few things when deciding your daily water intake. If you don’t sweat a lot, you may not need as much water. It is wise to ask a doctor how much water your body needs.  

Leave a Comment