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To give anything less than your best is to sacrifice the gift. ~Steve Prefontaine

Wednesday, June 23, 2010

Drink up!

One question often asked by new runners is "How much water do it need to drink while I run?". The answer I always give is "It depends". But one thing is clear: long runs + hot summer temperatures=potential for dehydration. Did you know being dehydrated causes your heart to beat faster and thus, your body struggles to keep up with the physical demands of your run? So, it's important to stay hydrated both during your run AND in your day-to-day life.

There is a great article on hydration in the July 2010 issue of Runner's World magazine. To summarize their recommendations based on length of the run...
One hour or less - 3 to 6 ounces every 15 to 20 minutes. Water is usually fine.
One to four hours - 3 to 6 ounces every 15 to 20 minutes. Sports drinks will replenish electrolytes.
More than 4 hours - 3 to 6 ounces every 15 minutes and use thirst as your guide for additional fluids.
Postrun - 8 to 24 ounces.

So, that means you are going to have to take some water with you. What is the best way to do that? If you are lucky enough to live in a city with a running trail, they may have water fountains every mile or two. If not, you will most likely need some type of water belt. There are a several different kinds - one with several small (3-4 ounce) bottles and another that holds one or two big (20-24 ounce) bottles. Unfortunately, both types can bounce. I personally like the belt that holds the big bottle - you can take more fluid with you this way. Another option is the backpack. All are good options and choice really depends on individual preference.

Brands of sports drinks to try: Gatorade, HEED by Hammer Nutrition, Accelerade, Powerade

Brands of water belts: Nathan Sports, Camelback, Amphipod

Next week - stretching!

Happy running!
Jennifer

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