Hydration is one of the limiters for many runners. It seems like often-missed, low hanging fruit that has the potential to boost performance in long events like marathons and ultra-marathons. 

I know as runners we all want to focus on working harder, suffering more and trying to come up with some new technique or training plan that's going to get us faster and stronger. But in many cases when we are already training at a high-level there are very few gains to be made by working harder. Some of the biggest gains actually come from small changes in other areas, like improving nutrition, improving the quality of our sleep or by maintaining a state of optimal hydration. 

Today on the Doc On The Run Podcast, we are talking about staying hydrated during your long runs with Josh Sprague, endurance athlete, and founder of Orange Mud.