My first race was a 10K about 1 and 1/2 years ago. I stopped for water and tried to drink it while still running (albeit a very slow run). The next thing I knew, I had somehow managed to get water up into my nose

I was afraid to try that again. But I did. I ran a 4th of July 10k yesterday (the Atlanta Peachtree Road Race) and stopped for water. This time, no water in the nose

What I do is pour some of the water into my other hand and splash it on my face. It cools me off AND takes that very full cup down to a manageable amount. I still run very slowly while drinking though or I stop and walk while drinking some of the water.