A gradual and progressive Evolution to long term Fitness
Hydration is the key for health and performance
A-B-C: GOLDEN TIPS to learn and follow
A. Know your sweat rate.
Weigh yourself before and after an hour run. You will need to drink 20 – 24oz of liquid for every pound lost. Additionally, you can check your urine’s color. It should be pale but not colorless. If it is too dark, you need to hydrate more. If it is colorless, you may be over-hydrating.
B. Hydrate before, during and after your exercise.
If you get behind with your hydration, it is better to slow down and drink than to skip it entirely.
C. What and when to drink ?
Many variables include length of run, outside temperature and your pace. Water or a low-calorie sports drink will suffice for runs under
an hour. For one to two hours, choose a sports drink with 60g of carbs and 300 – 1000mg of sodium per 32oz. For runs that are longer than 2 hours, use an endurance sports drink.
D. Experiment and practice
Don’t wait until race day to try your hydration plan — experiment and practice during your training. Keep a log of what works for
you to determine your best race day fluid replacement strategy.
E. Drink small amounts and drink often.
This will allow for proper absorption. A good rule of thumb is 6 – 8oz every 15 minutes. FuelBelt bottles hold 8oz for easy
monitoring of liquid intake.
F. NO commercial soft drinks!
Avoid empty calories and choose an electrolyte sports drink instead. I recommend NUUN tablets.
G. Alcohol and caffeine have a bad impact.
While not necessary to avoid it, caffeine is a diuretic that can cause dehydration. Use it judiciously.
If you are an early morning runner, keep a glass of water by your bedside and hydrate throughout the night.
I. Give yourself a break.
Stop drinking one hour before a race to give your bladder a break and help settle your stomach.
J. Do what you know.
In the days leading up to a race, do not experiment with food or drink. Keep to what you know and have been training with to avoid any
surprises on race day.