Deciding how much to sip in the middle of a sweat session is a little more subjective, but nutritional therapist Jo Scott-Dalgleish recommends aiming for 16 oz. during the course of a 1-hour workout.
After 90 minutes of moderate exercise, water is no longer enough. At this point, your glycogen stores are mere fumes, so you’ll need to start sipping electrolyte-rich sports drinks.
Managing your minerals is even more important if you’re an endurance athlete.
Drinking too much water without replacing electrolytes can cause a condition called hyponatremia, which may lead to seizures, organ failure, and even death. If you’re tackling long-distance runs, make sure you have a tried-and-tested hydration strategy in place.
Source: Men’s Health