Water during a run often acts as a comforter but commonly hinders performance. Relying on in-run hydration is not advisable; hydration should be managed earlier in the day and across the days leading up to exercise. New fuelling products and race-day nutrition strategies should not be introduced for the first time during a race. Gels and other fuelling options should be trialed on shorter training runs to confirm gastrointestinal tolerance. Testing hydration and fuelling plans beforehand reduces the risk of stomach upset and unexpected energy drops during longer efforts such as a first 10K.
Water during a run might be a comforter, however, it usually just gets in your way. You shouldn't be relying on getting your hydration during the run. You should be focusing on looking after it earlier on in the day, across the days leading up to it is going to be far more beneficial.
People will offer you some fancy new gel you haven't tried because it kind of gives you that pep in your step and 10 minutes in you think, my stomach's not great here. Maybe try out a fuelling strategy on a shorter run first just to make sure that your gut can tolerate it.
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