Just like a car needs fuel to keep going, your body needs water to function at its best. When you don’t drink enough fluids, you might feel sluggish, get headaches, or experience muscle cramps.

Aside from decreased performance dehydration can cause heatstroke, nausea, kidney stones, UTIs, and digestive issues. Even mild dehydration can affect athletic performance.

Studies suggest drinking up to 945ml per hour while running, that's approximately 235ml every 15 to 20 minutes. Staying hydrated during training is essential for both your health and performance.