Hydration For Long Runs

*Proper hydration is essential!!

*Hydration targets:

15-20 oz. 2 hours before event
8 oz. 10-20 minutes before event
6-10 oz. every 15-20 minutes of exercise (~32 oz. per hour)

*This depends on heat, humidity, and sweat rate.

*Avoid over hydrating without proper electrolytes prior to long events. Add in electrolyte drops or use sports drinks.