Drinks for Runners - Prehydration, Hydration, Rehydration

There is a seemingly endless supply of drinks geared towards runners, each with a different mix of sugars, proteins, and electrolytes. But which ones should you use when? And which ones are worth the money? I’ve tried out a whole bunch and will give you some of my favorites.
0:00 intro
0:45 disclosures
1:22 main categories
1:43 before
3:41 During
6:24 After
7:41 General
10:11 buying recommendations
Financial disclosure: no one is paying me to make this video or to include their product in the video. No one will get a chance to preview any of my footage or thoughts before the video goes up on youtube. Some of the Unived products were provided by Unived, some of the Unived products I have purchased myself. The remaining products were all purchased by me.
Medical Disclosure: I am not a registered dietician. I am just a dude who runs a lot and has tried a bunch of these products.
Before
Maurten 320 www.maurten.com/products/drin...
Coffee amzn.to/3eq9jXq
During
Gatorade Endurance amzn.to/3ham4qM
Tailwind amzn.to/3vQ889w
After
Nuun Recover amzn.to/3nY6gsL
Honey Stinger Recover amzn.to/3erJ17p
Nuun Tablets amzn.to/3erZvwf
Thanks for watching! Leave a comment to let me know you stopped by!
Running footage shot on:
insta360 one X2 (paid link)
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GoPro Hero 9 Black (paid link)
amzn.to/3iWG8v9
Music sourced via Epidemic Sound www.epidemicsound.com/referra...
Disclosure: It's 2021, so I think we all know how affiliate links work at this point, but for regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase cost to you, but:
I may earn commissions if you purchase items from Insta360 via my affiliate links.
"As an Amazon Associate I earn from qualifying purchases.”
Also, you do not need to use these links. You can also search for these same items in amazon or on any search engine/shopping site of your choice and buy/research them that way.
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subscriber count at time of upload: 75,448
end card music:
Jim Yosef - Checkered
/ jim-yosef-checkered

[@onemanzu]

Lmao, this opening is gold!! ❤️❤️❤️

[@kofuzi]

It was fun to go back through the footage

[@kirtikumarbaba]

disgusting it is

[@seanmarshall5569]

Straight up, I’ve struggled w fueling for the past year. Hydration in summer was a mess, and now overall calorie/ recovery are as well. This vid helped me see the importance of that post run window. Thanks again Ko

[@leejoycechung2162]

Thanks again for another informative video. I keep learning about running in all aspects from your channel. Good work kofuzi!

[@kofuzi]

Thanks for your support!

[@rileymaynor]

We need an updated version of this video! Pleaseee. This would be very helpful

[@kofuzi]

list some drinks you're curious about

[@saramims1592]

This is definitely one of my favorite videos! I learned a lot from Ko having all the type of drinks differentiated into categories and so clearly laid out in one video. I currently drink Nuun sport but want to try the recovery. Also, interested in Tailwind and Honeystinger.

[@robertmorano2372]

Hey, I have that same collagen! My favorites have been just straight coconut water, it has everything you want with none of the stuff I don't. I've even found 2 brands that have the ratios of all of the "stuff" I want in there as far as sodium and potassium. Another one of my favorites I've started using is just adding honey and salt to my water inside my soft flasks. Usually about a tablespoon of honey and a pinch (or so) of sea salt per 500ml of water. It works very well and I can customize it for what I want. I just picked up some BCAA's because most of my running is done from a fasted state early in the morning or in the afternoon where I've eaten breakfast, but skip lunch, run, then eat. I'm still testing them out.

[@justinmayes5455]

Great video! Just in time for some hot weather

[@nativebluelake]

Thanks, this is so informative. ✍🏼 Beginning runner here.

[@davidsaxe7077]

I really enjoy the Unived drink mix after a long run.

[@grn4rnr]

Very helpful

[@kofuzi]

Thanks for watching!

[@sun.2801]

That is some intro ASMR 😆!

[@kofuzi]

Gotta give the people what they want

[@hidden6pack998]

Unived also has a really good Carb/ electrolyte mix for the "during" category. I really like the the watermelon. it sounds like it could be too sweet but its not. what I like about it is that it is super mild tasting and it doesn't mess with my stomach like some of the other ones do. Nuun always irritates my stomach. I also love the Unived recovery drink. Taste great ( I get the vanilla, add a banana, blue berries, and spinach and make it into a smoothie) and has the right mix of what you'd want in a recovery drink. It's kind of like the gels, you have to experiment and find what works for you.

[@kofuzi]

The unived watermelon is quite nice. Definitely all day drinkable

[@williamlunn-pigula7029]

I usually just chug a lucozade or recovery drink afterwards and it seems to work great for me.

[@MonteComeau]

Like most of us I have tried many and most just don't work well for me. Skratch Labs Superfuel is one I just recently have been testing and find it easy on the digestive system. Good info on Glycogen levels that need to be returned to normal within a 30ish minute window after your workouts...most people think it is just protein that needs to be replaced for recovery. I sip on NUUN all day as well, good stuff.

[@neiloconnellx]

Could you do a video on how you wash your shoes? Got caught in some downpour today and now my shoes stink after drying out!

[@RealRyanSecord]

I have a suggestion for you: Nutrabio SuperCarb. Unflavored cluster dextrin powder with added electrolytes. Best stuff I have tried.

[@kofuzi]

I’ll take a look. Thanks for the recommendation!

[@ColinChan]

Have you ever tried a UCAN or starch drink as fuel? If so how does it compare to sugar/glucose?

[@cl8822]

@kofuzi love your stuff and this video! Any chance you can revisit this, and do more recent choices?

[@David_T]

The drink that I think of having at the end of a long race is beer. I know that chocolate milk is a good post race drink, but after a half or full marathon the beer line is always the longest.

[@kofuzi]

I miss post race beers so much

[@David_T]

@@kofuzi BTW, thanks for turning me on to the Nuun tablets. I had been drinking Gatorade G/2's but they don't have any Magnesium. As you also pointed out, the Nuun tablets cut down on plastic waste compared to bottled drinks.

[@drc3857]

How about some pre work out drink that contains beta-alanine, citruline malate? What’s your opinion on those? Tnx

[@AkshayAiyar]

Maybe I'm wrong but is that the first time you said yo what's going on I'm kofuzi ever :p always just used to hearing the song

[@legendamian]

Dude i think your timestamps are completely wrong, you had me thinking about the wrong products for the wrong category haha. It's during - after - before, not before - during - after hahaha. I only took gels from isostar and never really thought about anything else. But i only ever do a max of half marathon running and i hate taking a bottle with me. I also took some pills from the sport range of Performance Lab, but those are hella expensive and maybe more bodybuilding focused. Never thought about before the run (i usually just took another gel maybe) but i will absolutely look into those unived sacks for post workout. They look incredible.

[@TheNodontdoit]

I mix cold brew coffee with vegan protein powder and a table spoon of sugar and a spoon full of chia seeds to have in the morning before I run. Really helps me feel prepared.

[@RunE076]

You lost me at vegan protein……..

[@terryfurlong518]

"Lets talk about some drinks for runner!" Channelling your inner Viking :-)

[@kofuzi]

Skol

[@liangshepherd]

I tried tailwind before but I just fail to see the point of personalized drinks (during workout anyway). I don't have a crew and from 100 miler to marathon I am at the mercy of whatever the organizer provided.. If it's for training run in the city, I used coke since it's available everywhere; if I am running trail I just use gels.

[@JS-xn3dq]

Thanks, will look into some of these products. Surprised there is no mention of Hammer Nutrition products. I am not sure anyone had been doing it longer.

[@kofuzi]

I keep meaning to try Hammer, but for no discernible reason, I never do

[@jaycoane6127]

Hammer gels are great for racing. Liquid consistency so it goes down with little effort, easy to digest and very gentle on the stomach. This is the only gel I use now (chocolate tastes great!)

[@JS-xn3dq]

@@jaycoane6127 just received some Hammer gels to try out but have been using SIS isotonic gels which I really like (just ordered more). Nice think about SIS is you do not need to take with water.

[@jaycoane6127]

Not sure if you know about The Feed, an online nutrition company out of Boulder. You can order anything you want and any quantity, everything ships free (no minimums.) I use them exclusively now.

[@JS-xn3dq]

@@jaycoane6127 thanks for that, will check it out!

[@cheekster777]

Niice. Thanks

[@kofuzi]

Thanks for watching!

[@dawson9736]

Do you think I could drink the nuun tablets after a run? Or stick to the recovery mix for that.

[@kofuzi]

nuun after a run would be great for electrolytes. but it doesn't have sugar or protein

[@JoshL84]

I really want to try the Unived Elite gels for my next marathon. I'm not sure if I would still need to carry electrolytes with me if the gels already have them.

[@kofuzi]

I usually bring a mix of gels. Some are good with electrolytes, others have caffeine, others have great taste. If you use a good mix of gels, you probably won’t need to carry salt tabs

[@JoshL84]

@@kofuzi I'd probably use the Unived Elite gels with on course nutrition. It would be nice not to carry a handheld.

[@keeferification]

That's a rather in depth video. Thanks for being the tester. +1 for using the word dogmatic. Edit: Also, I'm pretty sure branch chain amino acid consumption in supplements is more pseudo science nonsense than anything.

[@kofuzi]

One of the many limitations of n=1 testing is that it’s difficult to quantify whether I’m obtaining the promised benefits of any of these products, even after taking an entire tub of it. Typically, I gauge my favorites based on whether my body misses it once it’s gone. But I recognize that certain flavors (like turmeric) or other tricks (like making it extra sweet or salty) can unduly influence results. In other words, my body may be responding to the BCAA’s. Or maybe it just likes the flavors of that particular product.

[@pmhwong]

Wow. I just take water pre, during, and post.

[@michaeljjon]

people keep saying "make sure you get enough electrolytes." whats enough? I have been using 500mg of sodium in my liter water bottle then i see some other poeple putting 3 scoops of that same amount in 16oz. which seems like a ton. or am i completely under hydrating?

[@kofuzi]

It depends on a lot of things. People may over saturate their drinks for a lot of different reasons

[@itsaflyboything]

zero sugar is essential if you're putting it in a camelbak/bladder. they can get nasty in a hurry and can be tricky to clean.

[@kofuzi]

Keeping them clean can be tricky

[@rogerstoffel4112]

Have you ever tried High5?

[@kofuzi]

I haven’t tried that one, but my kids used to love the show

[@alfrede.newman1838]

Chug-a-lug !!!!

[@kofuzi]

Bottoms up

[@donvishnu7390]

Plz tell ...pre workout drinks

[@donvishnu7390]

Product name...

[@kofuzi]

I discuss my favorites by name in the video. you may benefit from watching beyond the intro.

[@slushpuppii]

@@kofuzi 🤣

[@Seanonyoutube]

kofizzy

[@williamreynolds3445]

BodyArmor?

[@kofuzi]

I’ve seen it in stores but haven’t had a chance to try it yet

[@williamreynolds3445]

@@kofuzi It is better than Gatorade. Has Coconut water.

[@runningmarit5927]

Saw the intro and almost clicked away in horror.

[@kofuzi]

I’m glad you stuck around

[@Anthony-yd2we]

The beginning of the video was kind of gross to listen through headphones.

[@kofuzi]

I was surprised how much the mic picked up, tbh

[@jacobriis7859]

I would be careful talking about supplements. Just eat food and drink water will be a very good option. A banana or a few dates before a run is for example a good option.

[@christiangroendyk7198]

The issue with food is you don’t always want that sitting in your stomach. I use pre workout and pre race hydration because I don’t want to have any food sitting in my stomach, but I need some of the electrolytes and other things in hydration mix