Memorial Day weekend has come and gone and just like that, summer has hit us. Yesterday I was visiting family down by the shore and decided to go out for a long run. My plan was to run 45 minutes to a Wawa down the road, grab some water, then run 45 minutes back. Unfortunately, I must have taken the wrong road because 45 minutes came and went and there was no Wawa in sight. I was so thirsty and it was so hot!! I turned around and finished out my 90 minute run without any water. I know it was a stupid thing to do and I won't ever do it again! So, with that in mind, I thought now would be a good time to post some guidelines for proper hydration.
Remember, when it comes to drinking, listen to your body. It's up to you whether you drink water or a sports drink, but I would suggest consuming something with electrolytes (sports drink or a gel followed by water) if you'll be running (or doing any exercise for that matter) in the heat.
Drink 8-16 ounces of fluids 1-2 hours before.
Or, if you don't have time, drink 4-8 ounces 15-30 minutes before.
Drink small amounts at regular intervals. This will help you absorb the fluid better and won't leave your stomach feeling full. Colder is better. Try filling a bottle halfway & freezing it, then top it off before you head out.
-For 1 hour or less, drink 3-6 oz. every 15-20 minutes. Remember to listen to your body, if you're really not thirsty, don't over do it.
-For 1-4 hours, drink 3-6 oz. of a sports drink or take a gel followed by water every 15-20 minutes.
-For over 4 hours, drink 3-6 oz. every 15 minutes, but ultimately, use your thirst as a guide.
This really varies on the type and conditions of the run or workout, but as a general rule, drink 8-24 ounces of fluids post-workout. You should drink enough so that you need to use the bathroom within 60-90 minutes post-workout.
Written by Genie Bianchi
Dehydration mixed with the heat can be really dangerous. These guidelines can help you stay properly hydrated and ensure peak performance throughout the summer.