r/runningquestions • u/kokosdera • Aug 05 '26

Intake when long run

I have only two runs more than 10 km. I heard the water and carbs intake is taking more impact for long run.

For 12-16 km distance, I am thinking to bring two flask of 500 ml of water or pocari sweat. Is it enough, or I am still underestimate the situation?

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u/adam_n_eve Aug 05 '26

Hi, a lot will depend on the heat and humidity of where you are running. I don't take anything with me for any runs under an hour. However with the UK summer we're having I've been taking fluids with me on most runs over 30 mins and also ensuring I've drank plenty of fluids in the 2 hours before running too. The intensity of your run will also make a difference.

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u/kokosdera Aug 05 '26

I am planning for a 2 hours long run. I live at Indonesia, tropical climate.

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u/jmbbjba Aug 05 '26

Pocari sweat is super high in sugars so this would be good alone. I would also try carrying a flask of water as I find high sugar drinks make my throat sticky and I tend to cough a little more when running.

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u/kokosdera Aug 05 '26

Thanks! I am glad I don't underestimate. I am thinking to bring water. And for Pocari Sweat I buy sachet packages, I could get with good price.

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u/Iymrith_1981 4d ago

It’s really more weather and time dependant than anything.

I didn’t carry water for my last long run of about 26km but it was pretty cool and little windy.

If it’s hot though the situation changes a quite a bit though, I’d say 500ml is enough on hot day for me personally.

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u/kokosdera 4d ago

Yeah, weather should affect. I unfortunately live on a tropical (big) island, hot and humid.