Hydration

Hydration

It is a very hot summer and it is very important to keep yourself hydrated. Aim at drinking half your body weight (pounds) in fluid ounces each day.  This does not include your morning cup of Joe or any other caffeinated beverage but it does include any fluid you consumed at rest that is liquid at room temperature (e.g., juice, milk, broth).  In the 1-2 hours prior to your workouts, tap off your fluid tank by finishing one water bottle full of fluid (~16-24 ounces).

During your workouts, aim at drinking 5-12 ounces of fluid intake every 20 minutes.  Carry a water bottle or fuel belt with you if going on routes where no water fountains are available.  Opt for a sports drink containing electrolytes when your training extends beyond 90 minutes.

Re-hydrate with a sports drink after a workout if you find your urine color tending towards a bright yellow color rather than clear or you have lost a significant amount of weight (1 pound or more)!