Always try to drink water, as it is lauded as the best liquid for runners. You can buy small bottles of mineral water available in the market. You can place the water bottle in your hip pack, which you can use to drink water while you are running.
You should not drink water in one go. In fact, you should always try to satisfy your thirst by taking a few sips initially. Then you can take more water, if you are running in extremely hot weather. It will keep you hydrated for the next few minutes.
Around two to three hours prior to the start of the running competition, you should take at least two to three cups of fluids. Almost five to ten minutes before the start of the competition, consume one or two more cups of water.
While you are running on the track, you should take about 8 to 10 ounces of water after every 15 to 20 minutes, especially when you are running in hot weather. Make sure you do not consume too much amount of water, as it will make it difficult for you to run properly. In the meantime, do not take too little amount of the liquid, as you will start dehydrating as a result.
Throughout the day, try to eat food items that contain fluids. Oranges and cucumbers are good examples that should be taken on the day of the running competition or exercise.
After you are finished with running, make sure you take some amount of food items that you like, along with healthy liquids. Make sure you do not consume liquids that contain caffeine or alcohol, as they contain dehydrating agents.