We know that hydration is SO important for your running. A drop of just 2% hydration can lead to huge decreases in performance but it’s not just during your run that you need to think about your hydration. Hydration is important all of the time, before, during and after running as well as day to day! You want to always stay hydrated. By always being hydrated, your need to down massive amounts of water before or after a run changes! Before a long run- I aim for 500ml plus and electrolytes During- depends on the distance and intensity but for every hour I am running, I take 500ml with me to sip on After- I have a 750ml bottle with electrolytes as well as continuing to drink throughout the day Aiming for 2l + your hydration around your exercise Your pee is the best indicator of your hydration! If it’s not pale, you’re not drinking enough throughout the day! Water is best but any way you can get fluid in is better than nothing! #marathontraining #marathon #runner #running #sportsscience #nutrition #CapCut