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Researchers recommend people who work out drink at least 8 ounces of water every 20 minutes to prevent dehydration, but many runners find that hard to do. Runner's World magazine asked Nancy Rehrer, a researcher at the University of Limburg in the Netherlands, for advice. Drink while you train, she said, gradually increasing the amount you can consume before you get a side stitch. Your body will adapt to the fluids just as it adapts to other changes in your training.