Nothing can make you feel better than a long run. But if your body isn’t properly hydrated, you can lose a lot more than you’ll gain.

Hydrating is more than bringing along a water bottle. If you’re training for marathons and run for more than an hour at a time, several days in a row, hydrating is as important as running itself.

Every run has three phases: preparation, running, recovery. And when you’re training, each phase may be only hours between the next cycle. Hydrating should be a constant part of your life. That means:

• Carrying a water bottle and drinking at least 60 ounces per day.

• Increasing your water intake for every soda or cup of coffee you drink.

• Drinking water with every meal.

• Avoiding alcohol. If you do drink, be sure to take in water at the same time.

• Monitor your urine to ensure it remains light yellow.

Preparation

Before you run, start hydrating at a time equal to how long your run will be. So, if you’re run will be 90 minutes, start hydrating your body about 90 minutes prior to your run. Make sure you use easy to digest foods that help you perform better - energy bars are always a great option. You can also take in a sports drink right before your run, especially if it’s a warm or moderately hot day.

During your run

It’s important to take in enough liquids on your run. The rule is approximately 4 ounces of liquid per mile. If you’re the type of runner who finds the process meditative, be sure your watch has a lap function to remind you of when to drink. It’s hard to catch up on your fluid intake if you start to fall behind. And that can impact your future performance.

For long distances, it’s often impossible to carry enough liquids. This is when you can rely on knowing your route well. Can you stop by parks with drinking fountains? Is there a convenience store along the route? Even a fast-food restaurant can offer you a place to stop for a cup of water and a bathroom break.

Recovery

As soon as your run is finished, you move into recovery stage. It’s important to get the right amount of nutrients into your system. Recovery drinks will offer you the right amount of carbs to protein. It’s also important to take in the right amount of electrolytes. Because if you’re training, you’re not just in recovery mode. You’re also gearing up for your next run.

Your body is in constant rotation. It’s always working towards its next run. And that makes your fueling process that much more important.

How often do you run? What are you training for?