I've never heard that hunger was caused by dehydration. I always assumed it was because the body was hungry or craving something.

An ideal good snack at the turn would be something that includes protein, healthy fats, fiber and slow-release carbohydrates. What I usually take with me is a handful of plain-roasted almonds and a piece of fruit - typically an apple. Almonds are a great healthy snack. They are full of vitamins and minerals, fiber, protein and healthy fats.

You could also find an energy bar but make sure it's less than 300 calories, contains added protein and has a 3:1 ratio of sugar to fiber. To determine this, read the label. If it contains 15 grams of sugar, it should contain at least 5 grams of fiber.

Regarding fluids, limit carbonated beverages (even beer!). The carbonation facilitates dehydration - making you more thirsty. Water is generally sufficient. The only time I consume something other than water is during the hotter months of summer. In Houston, the heat index can get over 105 for much of July, nearly all of August and most of September. On these days, I'll have a Gatorade or other sport drink at the turn. It replenishes your electrolytes - which you lose when you sweat like crazy.

Let me know if this helps,
Brian

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