As summer approaches, expect it to be hot. And since you will be running long distances in this weather, your constant companion needs to be a bottle of water or sports beverage.

You need to drink before you run. You need to drink while you run. You need to drink after you run. Proper hydration is key to running performance and long run recovery. It is common for a runner to sweat out one to two quarts per hour while running. If your body weight falls more than 2 percent, running problems will begin if it falls below 5 percent, you may get nauseated, dizzy, or worse. (One fluid ounce of water is approximately the same as one ounce of weight, so 1 quart of water is 2 lbs of body weight. So, one hour of running without water will be trouble for most of us.)

Consider getting a waist-pack type bottle holder and use it for all training runs. Drink every few minutes. A simple test to see if you are fully hydrated? — frequent urination with pale yellow color.