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The most critical nutrient for any runner is water. You can easily become dehydrated in warm weather or on a long run. And by the time you feel thirsty, you've already gone too long without water. Always carry water in warm weather and on long runs – especially if you perspire heavily.
Many runners have found that a hydration pack – those refillable bladders inside a small backpack – are ideal for longer runs. They're easy to carry, make water readily available, and come in sizes ranging up to 100 ounces or more – plenty of capacity for nearly any run.