No Water 2 Hours Prior
It’s important to stay hydrated, but timing is also important. Cease taking in any water about an hour before your run—otherwise you may feel too full to perform optimally.
Consider Time of Day
When do you run? For instance, if you run in the afternoon when the sun is highest, your fluid intake should be greater because the higher temperature means you’ll sweat more.
Sip Sports Drinks
If you run marathon distances, you’ll need more than just water to restock the energy you expend. In this case, opt for a sports drink with carbohydrates and electrolytes to replace the vital nutrients you sweat out and to prevent hyponatremia (or electrolyte disturbance).
Choose Running Attire Wisely
It really does matter what you wear when you run. For example, loose, light colored clothing will reflect sunlight and let your body breathe.
Take Note of Urine
Taking heed of the hue of your urine can tell you whether or not you are adequately hydrated or not—especially when dark yellow urine indicates dehydration.
Time Water Breaks
The recommended water intake is approximately 1 cup of water for every 2 miles run. If needed, set a stopwatch to go off during your run to remind you to drink.