I tracked my weight loss and water use during a strenuous hike and the results were CRAZY - Justin Simoni as: THE LONG RANGER

For multi-hour runs, I’ve settled on about 500ml per hour of fluids, and it’s interesting to see he landed on about the same.

As his data and my experience shows, that’s a deficient budget, but it’s sufficient to get through a day, assuming I’m starting well hydrated and it’s not too hot. On hotter days I plan for more water.