Running used to be more simple, with hydration not a major focus. Now it is known that both severe dehydration and over-hydration from fluids can have serious health consequences during strenuous exercise like running. The symptoms of dehydration and over-hydration can be similar, making it difficult to determine the problem. It is important for runners to understand their individual fluid needs before, during, and after runs to maintain proper hydration levels for both performance and health reasons. Guidelines recommend intake of water and sports drinks during runs along with weighing yourself to monitor fluid loss or gain.