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sponges do not neccesarily drink, but they do absorb a lot of water which can be enough to cover any thirst it has.
They should drink as much as their body tells them to. Your body has thirst sensors and they will tell the runner if they need to drink and how much.
Something, a drink maybe, that can satisfy your thirst .
thirst
Drink something!
to quench your thirst means when your thirsty you drink something to relive your thirst so your not thirsty anymore.
water
rest, or sleep
I drank it
thirst
People drink water so then they won't die of thirst.
Hydration. Quenching of thirst.