Hydration Strategy for Runners

Can you suggest an effective and safe hydration strategy for runners pursuing long-distance races of at least a half marathon (13.1 miles), keeping in mind the following: • Hydrate sufficiently before the race. Recommend how much water a runner should drink in the hours and days leading up to the race. • Provide a plan for hydrating during the race. Suggest how frequently and how much water or electrolyte drink the runner should aim to consume from aid stations on the course. • Mention any fluid intake rules for specific races. Some races have limits on how many cups/bottles runners can carry or receive from aid stations. • Warn against overhydrating. Too much fluid intake during running can lead to hyponatremia so recommend strategies to avoid overdrinking. • Suggest alternatives to water. Electrolyte-enhanced drinks and potentially salt tablets to prevent depletion of sodium and potassium. • Discuss post-race hydration. Recommend how much to drink in the hours after completing the race to rehydrate and replenish electrolytes. • Provide guidelines that scale with distance. Suggest differences for shorter half marathons vs longer marathons and ultra distances. • Consider individual factors. Mention how a runner's weight, sweat rate, pace and experience could impact the hydration strategy.