We loose a lot of energy during workouts. To help your body perform better and recover faster you need to hydrate and fuel it properly.

Make sure you are well-hydrated throughout your day. Get in the habit of sipping water continuously during the day to avoid dehydration. It is especially important to stay hydrated during your workouts. So drink a bit of water before working out and plan your hydration if the run is longer than 40 minutes. The key rule of hydration during running is consuming small portions of water (4-6 oz) to avoid uncomfortable feelings in your belly. You can purchase a waist belt with a bottle holder for easier workout hydration. Carrying water on a long run is cumbersome for some people. An option is to take a couple dollars in cash in your shoe or a pocket. Choose a route that passes by a convenience store, and make a pit stop to buy a sports drink or a bottle of water. This will also give you a chance to use the bathroom if necessary.

Consume between 200 and 400 calories two hours before a race or long run. It’s important to leave that lead time so your body can properly digest the food. Don’t try new foods at this time – stick with the things you know your stomach can handle. Use the same pre-run meals on a race day that you had during your training sessions. Make your runs more enjoyable by avoiding spicy, fatty and heavy foods for about 2-3 hours prior to a workout.

If you are planning to run over an hour, take a snack with you. Consuming carbohydrates every 40-45 minutes of the run improve your performance and maintain high energy levels. Energy gel is the best choise for a long run which provides you with the necessary elements. It's easy to carry and there's no need to chew it. During the run you can also have banana, gummies or dried fruit.

Proper hydration and nutrition depend on your personal needs. Try to avoid strict recomendations that tell the exact amount of food and liquids that you need to consume during running. Feel your body and learn how much water and food you need to do your best while running.

The hour following your long run is crucial to your recovery. Try to eat and drink as soon as possible following your run to bounce back quickly. Your post-run snack should contain carbs and proteins. It can be a protein bar, a Greek yogurt and banana smoothie or a bagel with peanut butter.