Fluid intake is very important for a runner. You need to hydrate yourself before during and after the run so you do not suffer from dehydration and fatigue. Keeping yourself hydrated would also mean you would avoid muscle cramps dizziness and drop in energy levels. Aashish Contractor -- run and sports medicine expert and Vijay Alva Founder Vijay Alva's Fitness Academy (VAFA) shares some tips to keep in mind: Fluids before exercise: Ideally your body should be in a state of euhydration' before exercise which is a perfect balance of fluid in your system -- neither deficit or in excess.