How long after drinking water can you run?
Sep 24, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Under normal circumstances, it is recommended to wait 15–30 minutes after drinking water before running, with the exact time adjustable based on the amount consumed, to avoid exercising immediately after hydration. From a physiological standpoint, during running blood flow is redirected toward active muscles. If you run right after drinking water, blood supply to the stomach decreases relatively, slowing down the digestion and absorption of water. As a result, a significant amount of water remains in the stomach.
Generally, it is recommended to wait 15–30 minutes after drinking water before running. The exact waiting time can be adjusted based on the amount of water consumed, and exercising immediately after drinking should be avoided. Detailed explanations are as follows:
From a physiological standpoint, during running blood flow is redirected toward active muscles. If you run immediately after drinking, blood supply to the stomach decreases, slowing down the digestion and absorption of water. With a significant volume of water remaining in the stomach, the jostling motion of running may easily cause gastrointestinal discomfort, such as bloating, pain, nausea, or even vomiting.
The amount of water consumed is key to determining the appropriate waiting time. If you've only had a small amount—around 100–200 ml—just enough to moisten your mouth, waiting about 15 minutes allows sufficient time for initial absorption, minimizing impact on the body during running. However, if you've consumed a larger volume—over 300 ml—it's advisable to extend the waiting period to around 30 minutes. This gives the stomach adequate time to empty some of the water and reduces the burden on the digestive system during exercise.
In daily life, it's beneficial to develop the habit of drinking small amounts of water frequently. By planning both the timing and quantity of fluid intake appropriately before running, you can meet your body's hydration needs while also ensuring a more comfortable running experience.
