How to Stay Hydrated While Running

"Water transports nutrients into and through the body, stabilizes body temperature, lubricates the joints and helps blood and other tissue fluids to flow freely," says Joanie Greggains, TV and KGO Radio fitness expert and author of "Fit Happens." "In a race like the Bay to Breakers, these functions become vital to your success."

Things You'll Need

• Bottled Water
• Running/sports Drinks
• Water Bottles

Instructions

1. Drink a minimum of 2 quarts of water per day. That means eight glasses, if each glass is 8 ounces.

2. Drink more when you exercise.

3. Avoid sugary drinks, carbonated drinks and caffeinated drinks that dehydrate you.

4. Drink water before, during and after exercise.

5. Make sure to drink water every 15 minutes during exercise.

Tips & Warnings

• "If you're thirsty, it's likely too late. You are probably already dehydrated. But drink up anyway and you can recover quickly," Greggains says.

• "Many people avoid drinking water because they feel bloated, when in reality it is a lack of water that will cause the body to retain water and give you the appearance of being bloated. Drink up and your body will process water properly."

• Dehydration can cause exhaustion, muscle cramps, and in extreme cases, even death.