• Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal.
• About 15 minutes before a run, drink six to eight ounces of water.
• During a run longer than 1 hour, drink water at regular intervals. This varies according to your sweat rate. Those who sweat more profusely may need 16 ounces every 15 minutes. You’ll also want to consume some carbohydrates and electrolytes along with drinking water. Examples include sports gels and dried fruit.
• After a run, aim for at least 16 ounces of water with food. Or, if you know your sweat rate, replenish with 20 to 24 ounces per pound lost.

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