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I know I stay hydrated during my trail run. I believe I drink 200–750 ml of water, though it usually depend on how intense and long your run it is . If I sweat heavily, I replenished through taking natural water.
If I’m being honest, I'm not drinking enough. most times, I don't even drink water after running all day.
A lot of people do this but I think for optimum health you need to be taking enough water. Water can help you feel full sometimes and you get the needed energy to complete other tasks you have for the day effortlessly. Water is life for the body to exercise with.
