Staying hydrated during long training runs is really important for how well you perform and recover. Here’s a simple guide to help you understand how much water you should drink.

Before Your Run
Aim to drink about 17 to 20 ounces of water.
You should do this 2 to 3 hours before you start running.

During Your Run
It’s important to drink water at certain times to keep your body working well.

• How Long You Run: If your run is longer than 60 minutes, hydration is very important.
• How Much to Drink: Try to drink about 7 to 10 ounces of water every 10 to 20 minutes.
  This is like drinking half a cup to a cup of water every 15 minutes.
• Adding Electrolytes: If you're running for more than 90 minutes, think about drinking sports drinks. These help replace important minerals called sodium and potassium that you lose when you sweat.

After Your Run
Don’t forget to drink water after you finish!
A good rule is to drink 16 to 24 ounces of fluids for every pound you lost while running.

To Sum It Up
Having a plan for how to stay hydrated can help you do better and heal faster after running.
Pay attention to what your body is telling you. Drink more water on hot days or if you feel tired, dizzy, or notice dark urine.
Remember, staying hydrated is not just important while you're running; it's also crucial for your whole training journey!