"So you are starting to add more running to your exercise routine – but you are unsure as to what food and drink are best for that ultimate performance. Here are my tips:"
YOU ARE RUNNING ONE HOUR OR LESS Drink three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.YOU ARE RUNNING ONE TO FOUR HOURS Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.RUNNING OVER FOUR HOURS Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

As little as 2% Dehydration can affect your Running Performance. It is important you drink 1 ounce every 15 minutes.

DURING A RUN (that lasts longer than 1 hour) Hammer Gels, Raisins, Cliff Nectar, Lara Bar, Think Thin Bars, Gluten Free: Crackers, breads, pretzels, Life Savers

PRE-RUN Beans, Lentils, Chickpeas, Fruit, Buckwheat, Soba Noodles, Veggies, Lean Protein

AVOID THE FOLLOWING: Chewing gum, Breads, Tortillas, Yogurt, Dairy, Coffee, Crackers, Ice Cream, Broccoli, Juice, Energy Drinks, Melon, Bell Peppers, Jelly Beans, Deli Meats, Salad Dressings

Allergy symptoms may include: Bloating, gas, chronic diaherra, and or constipation.

There is no golden rule. Experimentation and trial and error are the best ways to determine what your specific hydration needs are.

AS MY FRIEND AND COACH GWEN WORLEY ALWAYS SAYS, “HAPPY TRAILS!”