It’s essential to drink water throughout the day, not just right before a run. If you’re running for more than 60 minutes, you also need to replace electrolytes (sodium, potassium, and magnesium), which are lost through sweat. Electrolyte imbalances can lead to muscle cramps and fatigue.

A good way to check hydration status is the urine test—if your urine is dark yellow, you’re dehydrated. Light yellow or clear means you’re well-hydrated.

For long-distance runners, carrying a hydration pack or planning water stops can make a huge difference in maintaining energy levels.

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