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If you’re running for less than an hour, just drinking water is totally fine. But to sustain peak performance and boost endurance during long runs (from 60 to 90-plus minutes), nutritionists recommend that runners consume additional hydration, carbohydrates, and electrolytes. Fuel for runs falls into one of two categories: sports drinks, or water paired with energy bars, chews, blocks, or gels. After speaking with doctors, nutritionists, trainers, and marathon runners, we think gels offer the most portability, consistency, and convenience for daily training or competition running.

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