Runner's World featured HSS sports performance specialist Tiffany Chag MS, RD, CSCS, in an article about the importance of hydration in the summer.

According to Chag, a urine test can determine if someone is fully hydrated. "Pale yellow is where you want to be. The only problem is you don't know until you're done, so [the test] needs to be done before you run," she said.

For workouts up to 150 minutes, Chag recommended consuming up to 60 grams of carbs per hour.

This article appeared in the July 2018 print issue.