- Hydrate before you run.
Drink at least two eight-ounce glasses of water two hours before you run. You want to leave time for the body to get rid of extra water that might cause a stop along the way.
- Drink during exercise.
Gulp down about one to two ounces (150 to 350 ml) of water every 15 to 20 minutes or so, and you'll stay at peak hydration. Use a pack hydration system, carry a water bottle, or make brief stops.
- Add carbos for the long haul.
If you're going to be out for over an hour, make sure to add between one to two ounces (30 to 60 grams) of carbos per hour. These can come from a gel or a carbo-loaded drink.
- Rehydrate.
After you've finished your run, drink up. Have another two to three glasses of water or sports drink to recover.
Running - drink up
Water helps your heart to pump better, your body to stay cool, and your muscles to get the fuel they need to move. The farther you run, the more water you lose, and the faster you hit the wall. Bonk. To avoid "the bonk," follow these hydration tips from the American College of Sports Medicine:
Drink at least two eight-ounce glasses of water within two hours before you run.
EditorsWeb.org