Staying hydrated is really important for runners, especially those who go long distances. Drinking enough water can make a big difference in how well you run and how quickly you recover afterward. Here are some key tips for staying hydrated:

1. Drink Before the Race

• Try to drink about 16-20 ounces of water or a sports drink about 1-2 hours before your run.
• If your run is going to last longer than 90 minutes, think about adding some electrolytes. These help your body hold onto water.

2. Drink During the Run

• For runs longer than 45 minutes, take small sips of water or an electrolyte drink every 15-20 minutes.
• A good guideline is to drink about 7-10 ounces (which is about 200-300 mL) each time to keep your hydration up.

3. Recover After Your Run

• Right after you finish running, try to drink at least 8-10 ounces of water.
• If you’ve lost more than 2% of your body weight during your run, drink even more to make up for it.

4. Check Your Hydration

• A simple way to see if you're hydrated is by looking at the color of your urine. Light yellow means you’re doing well, but dark yellow means you need to drink more water.

By using these hydration tips, you’ll keep your energy high and help your body bounce back faster, making every mile worthwhile!