Hydration
Daily overall fluid intake goal per day calculation (in addition to your exercise-induced needs):- Body Weight x .5 equals fluid ounces per day
- Pre-exercise hydration goals (2 hours out from workout) 12-15 ounces of cold filtered water per hour; cease consuming your fluids 20 minutes prior to the start of your workout session
The easiest way to determine your fluid replenishment/hydration is to have an accurate scale to evaluate your pre and post workout body weight. Weigh yourself with the least amount of clothing possible and without your socks or shoes (your sweat runs south and soaks your shoes and socks). By subtracting your post workout weight from your pre workout weight will determine if you had a net loss or gain of fluids during your workout. Remember to add back in the amount of fluids that you consumed during your workout to come up with your final gain or loss number. Ideally, you should be 2% lighter than when you started - if you stayed the same weight or gained weight, you are over-hydrated and if you lost more than 3% than you are under-hydrated.
Additional hydration quick tips:
If you finish a workout or race the same or more than when you started, you have over-hydrated. If you have dropped 3% or more, dehydration has occurred. 2% weight loss is safe, reasonable and within the ideal range.
If you feel you need more fluids, experiment with your volumes in training. Keep in mind that if you consume more than 28 ounces per hour, you will need to consume additional electrolytes to avoid the possibility of dilutional hyponatremia.
Consume cold fluids as much as possible. Research has proven that colder fluids absorb faster than warm fluids. When possible, use frozen and insulated water bottles.
Watch your urine color. Pale to light yellow is good; however, don't mistake dark urine as a sign of dehydration if you are taking vitamin B-2 (aka Riboflavin).
Understand and respect the symptoms of over-hydration and dehydration. Stop immediately if you feel lightheaded, queasy or get the dry chills. There isn't a race or workout worth jeopardizing your overall health.
You now have the important tools to improve your overall health and performance. With practice, testing and assessments, you will reach new levels of performance in shorter periods of time - you will be truly be training Smarter, Not Harder!
What to Eat Before,
during and after your
long run
Most runners increase their intake of carbohydrates. Carbs provide glycogen, the fuel that the body needs to burn when running. Without this fuel, your body will end its journey.
The night before a race your meal choice should be hi in carbohydrates. Foods like pasta, rice (brown rice), potatoes or sweet potato, oatmeal are all perfect for getting your body prepared. Any foods high in fiber or sugars should be avoided.
If you are an early morning runner, grab a snack about an hour before your run. Bagels with peanut butter, a banana or energy bar are perfect.
During your Run
On average, once you have been running for about 1 full hour your body will begin to beg for some fuel,All runners should consume some type of energy drink, snack and electrolytes source drinks like Heed, nuun, elixir, or gu brew which contain sodium at least every 30 to 50 minutes during this long run for sustained energy. Most times you should be drinking your water and then having your electrolyte drinks in between.
After Running
Recovering from your long run is a tough but important process and you need to consider the impacts you have paced on your body. Now is time to add more carbs and lots of protein. Proteins are the most necessary to help aid in recovery and repair to your muscles. If your run has exceeded your normal long run try using a product like Recoverite from Hammer. Recoverite supplies your body with the proper 3:1 ratio of complex carbohydrates and the highest quality whey protein isolate, along with generous amounts of multi-beneficial glutamine (a whopping 3 grams per serving!), the potent antioxidant l-carnosine, and a full-spectrum electrolyte profile. The result is rapid and enhanced recovery, which allows you to obtain the maximum value from all your hard workouts, ideally prepping your body for your next workout or race. Make sure you're recovering right with Recoverite and remember, it makes a superb meal replacement drink as well. Train hard, recover right today and feel great tomorrow.
