An easy to implement tip whilst training from HEAL. During exercise consume 1/2 to 1 cup of water every 15 minutes. If your training is taking you over 80-90 minutes then plan to consume carbohydrate in the amount of 30-60 grams per hour in addition to water. If you are a heavy salt sweater then make sure you are taking in about 250 mg of sodium per hour for long distance training. Try honey or maple syrup or dates if you are looking for more natural sources of sugar while training.