Hydration tips

• Take into account the weather conditions before and during your planned run: If you’re likely to go through very hot weather before a long run, adapt your strategy to hydrating and replenishing with electrolytes before you head out, so you’re not starting out dehydrated
• Be aware of your sweat rate and sodium loss and plan to take in electrolytes as well as water during a long session;
• Account for exercise effort levels: you’ll sweat more during high-intensity shorter sessions, but you may not need to rehydrate for those. If you start hydrated, anywhere under 90 minutes will not require you to re-hydrate during the session. However, beyond that, make sure you recover your fluid intake per hour in accordance with your prepared hydration plan;
• Stay flexible and attuned to your body’s signals: Feelings such as bloated, full, liquid sloshing in your stomach, needing to pee and struggling to force drinks down – mean you’re drinking too much; A dry mouth, feeling thirsty or light-headed, lethargic, and seeing a high heart rate reading compared to your pace – are all signs of drinking too little.