Hydration

t's a fact a runner will perform better when they are properly hydrated. It is important for a runner to practice proper hydration to avoid dehydration, heat exhaustion and heat stroke. Here are some basic guidelines for a runner to follow:

• A runner should drink 60 fluid ounces of water a day plus 20 fluid ounces of water for every hour of training.

• When the weather is hot, a runner will need to drink even more water. The amount of fluids consumed per hour of training can double.

• It is recommended for a runner should pack water to bring to a track workout or wear a hydration belt for long runs.

• Sport drinks are good to use to replace electrolytes when training and can reduce the probability of cramping.