Hydration Tip

Food For Thought

As the weather heats up (finally) and/or your runs get longer, it is very important to keep yourself hydrated. Just a 1% loss in your body weight after a workout is enough to cause dehydration. So how do you know if you need water? Do not wait until you are thirsty! Exercise actually inhibits the thirst mechanism. Incorporate water consumption as part of your training/nutrition plan. The first step is to stay hydrated throughout the day. Start the day with an 8 oz glass of water. Have water with every meal, carry a water bottle with you and end the day with a glass of water. Your goal is to consume 64 ounces throughout the day. Also, try and eat fruit with a high water content and limit caffeine consumption. Before a workout, (2-3 hours) try and have at least 16 ounces of fluids. During your workout try and drink every 20 minutes or so even of you are weight lifting. To gauge if you are losing water during your workout, weigh yourself before and after you exercise, if you have lost any weight it is water loss. Replenish 20 ounces of fluid for every pound lost. If you are exercising for less than 30 minutes water is fine. If you are working out longer or sweating a great deal choose a sports drink with 5-8% carbohydrates and contains electrolytes. Next week- a look at sports drinks. L.A.DiBiase