You lace up, you head out, and the rhythm takes over. Kilometres pass, your breathing settles, and for a moment you feel unstoppable. Then bang - thirst arrives. Not the casual “I’ll grab a glass when I’m home” kind, but the kind that makes you consider knocking on a stranger’s door for a hose.
Here’s the thing: not all water is created equal. And when it comes to running, what you drink can change how you perform and recover. Let’s explore what your body really needs on the run, and then break down which water delivers.
What Runners Really Need
Running places unique demands on your body that go beyond simple thirst. When you run, your core temperature rises. To stop you overheating, your body pumps blood to the skin and you sweat. Sweat is brilliant for cooling, but it comes with a cost: you lose not only fluid but also electrolytes.
Electrolytes are the charged minerals - sodium, potassium, calcium, magnesium - that act like spark plugs in your muscles and nerves. Sodium helps you hold onto water and maintain blood pressure. Potassium keeps electrical impulses flowing in muscle fibres. Calcium triggers muscle contractions, while magnesium is the relaxer that allows them to reset. Strip these away through sweat, and muscles misfire, fatigue sets in quicker, and cramps aren’t far behind.
On top of that, running generates acid in your muscles - lactate which build up and cause that heavy, burning sensation in your legs. This is where bicarbonate (a natural buffer found in certain mineral waters) comes in. It neutralises excess acid, helping your muscles keep firing for longer. Studies have shown bicarbonate-rich mineral water can reduce markers of acidosis, supporting performance and faster recovery.
Hydration, then, isn’t just about replacing water. It’s about restoring balance: fluid plus electrolytes plus buffering capacity. That’s the real science behind the best water for runners. Once you understand these needs, the question becomes: which water actually delivers?
The Water Line-Up
Tap water
The everyman’s choice. It’s accessible, cheap, and in Australia the safety standards are some of the strictest in the world. But tap water isn’t a universal experience. Depending on where you live, it can taste clean or, let’s be honest, vaguely like a swimming pool. Chlorine, fluoride, and the plumbing it passes through all shape its flavour and mineral profile. For a runner grabbing a quick glass before or after a jog, tap water does the job. But if you’re sweating buckets on a long run, it may fall short in giving your body the minerals it needs to bounce back.
Filtered water
Filtered water is tap water’s glow-up cousin. By stripping out chlorine and odd tastes, it feels more pleasant to drink. That alone can be a win - if your water tastes better, you’re more likely to drink enough of it. The catch? Some filtration systems also remove beneficial minerals along with the bad stuff. For runners, that matters. Calcium, magnesium, and potassium are part of the body’s natural recovery toolkit. Lose too many of them, and your water becomes a little too plain, offering hydration without the deeper nutritional support.
Distilled or “purified” water
Distilled water is like a perfectionist who went too far. It’s pure H₂O, stripped of everything, the good and bad. That makes it the cleanest option on paper, but also the emptiest. Regularly drinking distilled water isn’t harmful in small doses, but for runners it’s underwhelming. It quenches thirst but offers nothing in the way of replenishing lost electrolytes or supporting muscle recovery. Imagine trying to fuel a marathon on nothing but plain white rice. It’ll get you there, but it won’t leave you feeling strong.
Electrolyte drinks
Enter the brightly coloured bottles. Sports drinks were invented for athletes pushing long distances in hot conditions, and they can work. Sodium, potassium, and carbohydrates are replenished on the go, and during a half marathon they can genuinely make the difference between finishing strong and crawling over the line. But over the long term, they’re overkill. Too much sugar, artificial colouring, and flavourings turn them into a harmful option that everyday runners rarely need.
Energy drinks
Now we’re in trickier territory. Energy drinks promise a quick hit of stamina in a can thanks to caffeine, sugar, taurine, and a laundry list of additives. For runners, they can feel like rocket fuel before a workout, but the downside is steep. The sugar spike leads to an inevitable crash, and the high caffeine levels can mess with heart rate, gut comfort, and even sleep if you train late in the day. They don’t meaningfully replace what you lose in sweat. Instead, they give you a temporary buzz that can actually mask early signs of dehydration. For casual hydration, they’re more foe than friend. If you need caffeine before a run, a simple coffee paired with proper hydration is a smarter, gentler choice.
Artificial alkaline water (pH 9–10)
The wellness industry darling. These waters get their high pH through machines or additives. On the label, the numbers look impressive, and the promises are lofty. But without naturally occurring minerals, it’s largely smoke and mirrors. You’re drinking water that’s been cosmetically enhanced but stripped of the real nutritional powerhouses. For a runner, that means you’re essentially paying extra for style points, while your muscles and recovery systems shrug indifferently.
Naturally alkaline mineral water (like alkalife)
Here’s where it gets exciting. Naturally alkaline mineral water isn’t manufactured, it’s created by nature. alkalife comes from underground limestone rock formations, where the water naturally absorbs minerals like calcium, magnesium, and bicarbonate. These aren’t just nice-to-haves. Calcium and magnesium keep muscles contracting and relaxing smoothly, while bicarbonate helps buffer lactic acid - that burning sensation you know too well in your final kilometres. This mineral profile supports endurance, speeds up recovery, and makes each run a little more enjoyable. The taste? Smooth and soft, so you can drink more without feeling bloated. It’s water that works as hard as you do.
Practical Hydration Tips
The trick is not to wait until you’re gasping for a drink. Pre-hydrate before your run, sip steadily during longer sessions, and always rehydrate afterwards. A simple measure is urine colour - pale yellow means you’re on track, darker shades mean you need more fluids. And remember, it’s better to drink consistently throughout the day rather than guzzling litres in one go. Your body absorbs it better, and your stomach will thank you.
Where alkalife Fits In
We believe in water the way nature intended. alkalife is naturally alkaline, with its mineral profile shaped by ancient limestone caverns. No machines, no additives, no chemical tricks. Just smooth-tasting water that supports your performance and recovery every time you drink it. Whether you’re prepping for a marathon, logging kilometres for fun, or chasing your kids around the backyard, alkalife helps keep you hydrated in a way that matters.
Want to Dive Deeper?
We’ve written more if you want to nerd out further:
Final Word
The best water for runners is the one that doesn’t just quench thirst, but actively supports the miles you’re putting in. It hydrates, restores, and keeps your muscles firing so you can go again tomorrow. For many runners, that means choosing water that’s naturally rich in minerals, not artificially engineered.
That’s exactly what alkalife offers - water that goes the distance with you.
💧 Ready to try alkalife?
View our products and try our naturally alkaline water. Use Code DETOX10 for $10 off your first order. Your cells (and your carbon footprint) will thank you.
Or head over to our FAQ to dive deeper.
