What?s Your Hydration Plan?

What’s Your Hydration Plan?

It’s getting hot out there so let’s talk about how we hydrate. Yesterday on my run it was 86 and 95% humidity and Saturday was about the same. I am a heavy sweater so I really have to manage my fluid and electrolyte intake. I look like a sprinkler when I run. You can quickly become dehydrated in these conditions. Dehydration can cause muscle cramps, fatigue, dizziness, headaches and many other problems.  I carry a hand-held water bottle with electrolytes on my runs. I’m currently running with Nathan’s ExoShot. It holds 12 oz. has a bite valve, collapsible and has a very comfortable hand grip. On longer runs I use the UltrAspire ISO Versa. It holds 20 oz. has a quick flow valve, wide mouth for easy filling and I love the hand grip.

 As far as electrolytes go, I like GU Brew Hydration Mix and Skratch Labs. They are powders, come in small packs, travel well and taste good. A lot of runners also like Nuun tablets and Accelerade. Accelerade adds protein to the mix. They believe you recover faster by going into the run with a protein reserve and replenishing as you go. You just have to try different brands and see what works best for you. They’re all great products that we stock at Fleet Feet. I do not do well with Gatorade. They are typically very high in sugar and half of the electrolytes compared to the brands above. The biggest mistake I made at my first marathon was NOT taking the hydration I had trained with. I knew they were supplying Gatorade on the route so I thought “great, I’ll just hit every water stop and have some Gatorade”, terrible idea. I didn’t realize it had half the sodium, potassium and minerals from what I had been using during training. It was the Palm Beach Marathon. It was very hot and humid, I was cramping at mile 11 and by mile 22, I wasn’t sure I could choke down another sugary drink.  So lesson learned, always take with you what you’ve trained with.

 Here are some great hydration tips from Nathan. They suggest the following: Pre-Run, begin every run hydrated. 8-16 oz. 1-2 hours before your run. Adjust accordingly depending on the conditions, heat, altitude, distance, intensity, and gender affect hydration needs. During, sip fluids throughout the run. 3-6 oz. every 15-20 minutes. During your run fluids convert food into energy and carry oxygen to cells. Post-Run, kick start the recovery process. 6-24 oz. depending on intensity and effort of the run. Hydrating helps your muscles recover quicker.  During an hour of activity, you can sweat out 20 plus oz. As you can see, Nathan is suggesting you replenish about 12-24 oz. an hour, depending on you and the conditions.  Some great tips from Nathan.

If you don’t currently run with water, come and check out the selection of hydration carrying devices we stock by Amphipod, Nathan and UltrAspire. You can try them on and see what fits best. There are hand-helds (you’re not really carrying them, they just attach to the hand with a comfortable strap so no holding involved), belts with clip on water bottles and vests that are light and comfortable. Something for everyone. We can also help you select electrolytes and help with a hydration plan. As things heat up, start adjusting your fluid intake and remember to add those electrolytes. Stay hydrated my friends.

Stay Safe, Happy and Healthy!
Edgar