Every 20 to 30 minutes during your run, consuming 4 to 6 ounces of water should suffice to prevent dehydration. However, the amount of water you'll need also depends on the length of your run, the temperature and how much you perspire. If you're a heavy sweater, increase your consumption to 6 to 8 ounces per 20 to 30 minutes. A good rule of thumb is to drink only when you feel thirst.
More: Cracking the Code on Hydration
When you sweat, your body loses salt, or electrolytes. Vega's Electrolyte Hydrator packets are the perfect size for slipping into your inner running shorts/pants pockets, or an SPI belt. They're also easy to pour in your water bottle, shake and drink.
On longer runs, carry two or three packets. Also consider using lemon water, which adds natural sugars and carbohydrates that better fuel your run and increase endurance. Lemon water also contains several essential electrolytes, including potassium, which helps balance the body's fluids and electrolytes.
More: Electrolytes and When to Replace Them
Be sure to choose a lightweight, hand-held water bottle with a comfortable, breathable grip. Check out the 12-ounce Hydraform Handheld Hydration bottle from Lululemon.
That will get you through about 1 hour and 30 minutes of running in mild weather. If you're running a longer race, simply fill it up at the water stations.
After Your Run
It's essential to continue proper hydration immediately following your race for a fast recovery. Check your urine. If it's darker after a run, you're not properly hydrated.
More: What Your Urine Says About Your Health
Try drinking cold coconut water, which contains natural sugars and high levels of potassium. Drink slowly and often. You can also make a blended smoothie with coconut water, a banana, a scoop of Vega Recovery Accelerator and some hemp protein for a delicious, alkalizing and dairy-free recovery drink.
Your body is a machine. Keep it properly fueled, and it will work harder for you.
More: 8 Hydrating Foods
Perfect your nutrition to boost your performance. Sign up for a race near you.
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