However, you may choose any food that is high in carbohydrates and low in fat. It is crucial to try different foods on your long runs to see which ones you tolerate best. Fluids are crucial during runs longer than 1 hour. Carry a bottle belt or plan several water stops along your route. Or take money with you on your run and plan to stop off at a convenience store for a drink.
Water is an adequate fluid replacement.
However, when your runs start getting very long and the weather starts getting hotter, sports drinks may help you rehydrate faster and maintain the sugar in your blood. If you decide to use sports drinks, try different brands and flavours to see what you tolerate. Drink at least cup to 1 cup every 15 minutes. After your run, you want to replenish your stores of carbohydrate and regain fluid balance. Within 15 to 30 minutes of finishing a long run, eat something high in carbohydrate like fruit, bread, pasta, cereal or an energy bar.