Hydration Guidelines

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HYDRATION IS IMPORTANT ALL THE TIME – BUT ESPECIALLY FOR MARATHON RUNNERS TRAINING IN HOT AND HUMID WEATHER!

Be sure to drink fluids early and often. Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life. Do not wait until you are thirsty to drink, but instead start your hydration regimen early in the week before a big race or long run. Chugging water right before a race or long run can leave you running to the bathroom instead of comfortably using the fluids to keep you hydrated. Monitor your hydration by keeping an eye on the color of your urine. A pale yellow color means you are getting enough fluid. Bright yellow or dark urine means you’re falling short. Because intense exercise makes you lose fluid quickly, drink fluids before as well as during a race or long run. Endurance athletes (that’s you!) should drink 8 to 12 ounces of fluid every 10 or 15 minutes. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for our favorite sports drink, Nuun. It is the best electrolyte drink on the market. Remember to use the code 16coachkopf for 20% off to order online at a discount. Nuun is also available at specialty running and triathlon stores, as well as some grocery stores.

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