3. Carry Water
Unless you run a route with regular water stops, it’s a good idea to carry a handheld water bottle, a hydration waist belt or a hydration pack. Running with your water allows you to be in control of what you drink and how often you drink it. Water supplements, like those from GU Energy, Skratch Labs and Nuun, allow you to add electrolytes, an important consideration particularly if you’re running long, prone to cramps or are a heavy sweater.
4. Choose Your Run Time Wisely
It's safe to run outside in the summer, but if you’re prone to overheating, avoid midday runs and instead opt for early mornings or late evenings when temps are cooler. While this may not sound like a hydration strategy, it is.
5. Drink Water As Soon As You Finish Running
This helps jump-start your recovery. Drink to satisfy your thirst, and keep sipping until your urine is pale yellow.