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Top Ten Hydration Tips!!

Here are some Hydration Tips from our friends at FuelBelt!! Make dehydration is a thing of the your best, stay hydrated.

  1. Find your baseline for your sweat rate. Weigh yourself before and after an hour run. You will need to drink 20 - 24 oz of liquid for every pound lost. Additionally, you can check your urine's color. It should be pale but not colorless. If it is too dark, you need to hydrate. If it is colorless, you may be over0hydrating.
  2. Drink before, during, and after your exercise. If you get behind with your hydration, it is better to slow down and drink than to skip it entirely.
  3. What and when you drink is determined by many variables. These variables include length of run, outside temp, and your pace. Water or a low-calories sports drink (we love Nuun!) will suffice for runs/walks under an hour. For 1-2 hrs, choose a drink with 60g of carbs and 300 - 1000mg of sodium per 32oz. 2+ hours and you should definitely use an endurance sports drink.
  4. Experiment and practice your hydration plan. Don't wait until race day to try your hydration plan--experiment and practice during your training. Keep a log of what works for YOU to determine your race day strategy.
  5. Drink small amounts at one time, but drink often. This will allow for proper absorption.  A good guideline is 6 - 8oz every 15 minutes.
  6. Avoid Commercial Soft Drinks. Avoid empty calories and choose an electrolyte sports drink instead.
  7. Pre-hydrate. If you are an early morning athlete, keep a glass of water by your bedside and hydrate throughout the night.
  8. Give your bladder a break. Stop drinking one hour before a race to give your bladder a break and help settle your stomach.
  9. Stick to what you know. In the days leading up to a race, do not experiment with food or drink. Keep to what you know and have been training with to avoid any surprises on race day.
  10. Be smart, know your limits. Consult your personal physician before engaging in physical exercise.

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