HYDRATION & FUELING

Hydration and fueling are core parts of your running regimen. Aim to take in about 12 to 24 ounces of hydration per hour, even in cold or wet conditions. With fueling, your strategy may depend on how long you’ll be on your feet. Try out all the different forms to see what works for you: gels, chews, tablets, waffles, etc. To help minimize stomach issues, hydrate often, fuel early, and do so in small quantities throughout the run. Practice hydrating and fueling on long runs as you plan on race day. Listen to your body after runs to help determine if you’re hydrating and fueling enough.