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I can manage my usual water intake on cool training days, but a run in hot, humid weather feels different: I sweat more, and my pace drops sooner. I’m trying to understand how runners decide what to drink before and during a longer session without either underdoing it or forcing too much fluid.
Does the answer depend mainly on run duration and sweat rate, or should humidity and the availability of electrolytes change the plan too? I’m asking about general training considerations, not advice for treating a medical condition.
