Question: How Much Should I Drink During Runs?
Answer: If you're running more than 30 minutes, you need to rehydrate on the run. Here's a general rule of thumb for fluid consumption during your runs: You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).
The above guidelines are the basic guidelines, but it's important to remember that everyone's fluid needs vary. The bottom line is that if you're thirsty during a run or race, you should drink.
If you don't have access to water on your running routes, you'll have to carry your own fluids with you. Here are some fluid carriers that you can use to hold your fluids while you run. However, if you're running in a race, you shouldn't have to carry your own fluids because they should have water stops on the course.
