Hydration for your workouts

Yesterday’s long run was better than last Sunday though it was warm. Before I started my long run, I set rules for my hydration: drink a Fuel Belt bottle ever 30-40 minutes and Cliff block every 4 miles or 40 minutes. This made my run easier and finished strong as temperature climbed to 70 degrees when we finished.

Hydration is the key to all workouts. So many forget or think it is crazy to carry a water bottle. Drinking when you are thirsty is too late. As the warm weather is hitting New England early, hydration is more important. As Boston Marathon approaches use the long runs to work on your hydration recipe. Hydration rules for warm weather workouts:

  1. Starting drinking at water or sports drink before you start your workout.
  2. Runs over 45 minutes with temperatures 70 plus or other workouts over an hour use sports drink. Powerade is great which is in grocery stores.
  3. Drink early and often.

If you don’t like the sport drinks, water them down or use water with gels or chews. Gels have gluten but chews don’t. Good chews are Cliff Shot Bloks and GU Chomps. The important electrolytes that should be in your sports drinks, gels or chews are potassium, sodium, calcium and magnesium.  If you do all the hydration rules but get cramps in feet or calves with very long workouts add salt tablets or caps.

Published by Pam Houck

Work in the health industry as personal trainer, running and multi-sport coach. As an athlete with celiac disease and asthma, I don't let it limit me to compete in road races and triathlons.

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