Humankind has roamed (and run) the earth for centuries. We claim to be the most sophisticated creatures out there. So maybe it makes sense that we'd be reluctant to take lessons from a sand-colored, cloven-hoofed desert beast with a nasty attitude, buck teeth and propensity to spit. But, really, when it comes to staving off dehydration, let a camel be your role model.

While we humans may not have been blessed with a hump to store water, there are things we can do to keep ourselves well hydrated-and plenty of reasons to do so when it comes to running. "The more water your body has stored, the better you'll be able to perform, because water's so important as a garbage disposal, radiator, nutrient transporter and in muscle recovery," says Shelley O'Brien, a multisport trainer and fitness consultant.

In addition to keeping cotton mouth at bay, water is a critical element in regulating your body temperature. When you run, your core body temperature rises. Sweat is the body's natural way of cooling you down and adjusting your internal thermostat. If you don't drink an adequate amount of water before you hit the road, you might not have enough water to sweat while you're running-and that leaves your body vulnerable to overheating. Though you may not have known it at the time of your last jog, the dizziness, nausea or cramps could have been signals that your body was too hot and needed liquids to help cool down.

Water helps you perform in other ways, as well. If you're properly hydrated, your blood flow will increase. Blood delivers energy and oxygen to your muscle groups, so when your blood is flowing at optimal levels, your muscles have better access to oxygen and energy. And that adds up to a better run all around, because your muscles will be able to work more efficiently. Whether you're running over the river, on the trails or down city streets, it might as well be a desert if you can't find water to drink, so follow these tips from the American College of Sports Medicine:

Drink 16 ounces of water two hours before exercise.

Drink 8 to 16 ounces of water 30 to 60 minutes before exercise to stay properly hydrated.

If you're thirsty while exercising, stop and drink. It means you're already dehydrated.

If you have a regular route and don't like to carry water with you during the entire run, you can stash water bottles along the path at points where you tend to get thirsty.

Carry a couple of dollars with you to buy a bottle of water at a store along the way.

Map out your running route to include areas where you'll likely find water fountains, such as parks, playgrounds and schools.

Train yourself to be a better drinker. Some people can tolerate drinking a lot of water while they run, and others can't. Start by taking small sips while running, and gradually increase the sips you take throughout your run.

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