Heart Health Month

Today I picked my son up from preschool and he showed me this:

It was a packet his class worked on, in honor of February being heart health month. Inside the packet were different pages with a fact about the human heart. The last page read,
 "I can keep my heart healthy by eating ________". My son wrote "apples, bacon, & corn!" Hmm...bacon? He must have gotten that from his dad!

This got me thinking. If our kids are learning about taking care of their hearts in preschool, shouldn't we (the grown-ups) be thinking more about taking care of our own hearts? Heart disease is the #1 killer of women. So, in honor of this special month, below are some tips on how to keep the heart strong. I challenge everyone to do just one thing this week that is good for the heart.

Heart Health Tips:


-Exercise 30 minutes/ day. This can be as simple as going for a walk.
-Maintain a healthy weight.
-Quit smoking.
-Make healthy food choices.  Choose a diet low in fat, cholesterol and salt and include more fruits, vegetables and lean meats.
-Get regular check-ups. Get regular screenings of blood pressure, cholesterol levels, and possibly a diabetes screening.


Check out these sources for more healthy tips and resources:
http://www.mayoclinic.com/health/heart-disease-prevention/WO00041
http://www.heart.org/HEARTORG/

Written by Genie Bianchi, RRCA Coach

House Cleaning Exercises

Think you don't have time to exercise? Every little bit counts and there are ways to sneak it in. One great way I "sneak" in exercise, is while I'm house cleaning. If you're like me, and you do the majority of the cleaning, why not try it? House cleaning requires physical movement anyway, so why not add a little more?


- Do alternating lunges with the vacuum. As you push the vacuum forward, lunge with one leg. Then step back, pulling the vacuum back with you. (This can also be done with a mop)


-Clean the floor in plank position. Instead of cleaning the floor on your hands and knees, try cleaning it on your hands and feet in a plank position. Use your core to stabilize yourself and alternate which arm you use to scrub. For example, 10 seconds with the right arm, 10 seconds with the left. Stay in plank as you move across the floor. You will really feel this one!


-Take push-up breaks. Take periodic breaks from cleaning, drop to the floor and do 10 push-ups. Want to add more? Include some crunches too.


-Cleaning squats. -Are you cleaning something you would normally have to bend over for? Why not squat instead? For example, instead of bending over or kneeling as you clean the toilet, try holding a squat in front of it as you clean. Pretend there is a chair that you are sitting on and hold that position. 


There are so many ways to get in some sort of exercise throughout your day. If you have other ideas, I'd love to hear them!

Written by Genie Bianchi, RRCA Coach

Tips on Running in Winter

This time of year can be tough on even the most die-hard runner. With less sunlight and lower temperatures, it’s easy to find yourself lacking the energy and motivation you once had. But, it’s when you feel the least like running that you should make the time to run. Running acts as a natural de-stressor and just 20 minutes can improve your mood and motivate you to do more. So get outside and really enjoy this cold running season with the following winter weather tips:

1.            Be flexible.

Winter is great for maintenance runs. Forget about speed and time and focus on just running. Your winter running will not be the same as spring. If you normally run in the early morning and the temps are below zero, be willing to rearrange your schedule to run later in the day. If you can be flexible, you’ll have a greater chance of sticking with your winter routine.

2.            Set a Winter goal.

Plan to participate in a themed race. Google “chilly cheeks “or something like that and you’re sure to find something fun. This will help keep you motivated about training in such cold temperatures.

3.            Wear the proper gear.  

Running in freezing temps is safe as long as the roads are free of ice and you’re properly dressed. Dress as if it’s 15 to 20 degrees warmer outside. You should feel slightly cold at the start of your run.               

Snug fitting layers are best. Start with a moisture-wicking base, a lightweight fleece, and then an outer light-weight jacket. Moisture-wicking tights, with or without an outer-pant layer, work well to keep the legs warm. 

Don’t forget your hat and gloves. Remember, most of the heat we lose escapes from our heads. If you find the cold air hurts your throat, cover your mouth with a neck warmer or wear a face mask. Applying a thin layer of Vaseline to your cheeks and lips will protect against wind-burn and chapping.

           
Most importantly , make sure to wear moisture-wicking socks to keep the feet warm and dry.  If you will be running a lot in the snow, it will help to wear shoes with the least amount of mesh to keep water out. Some people require more or less layers. It will take a few runs to figure out what works best for you.

4.            Safety.

With limited hours of daylight in winter, you’ll most likely be doing some, if not all, of your runs in the dark. 

Always wear reflective gear. Don’t ever assume drivers can see you. With snow drifts, icy windshields, and darkness it’s almost a given they won’t.               

Carry a flashlight. 

Remember to hydrate. You won’t feel as hot or sweat as much as you do in spring and summer, but you still need to hydrate just as much.

Change your clothes as soon as possible after your run. Your core temperature will drop as soon as you stop running. So, make sure to get out of those wet clothes and drink something warm.

Winter running can be exciting and very relaxing. With these tips you can use the season to focus on getting back to the basics of running and enjoying Mother Nature. It’s an opportunity to refocus, set new goals, and prepare for the spring running season.

 Written by Genie Bianchi, RRCA Coach

Winter Shoe Guide

Check out this shoe guide from Runner's World Magazine. Remember, January is a great time to buy running shoes because when the new models come out, last year's model will be discounted. That's a nice break, especially after Christmas.

http://www.runnersworld.com/article/0,7120,s6-240-400--14112-0,00.html

15 Minute Holiday Workout

The holidays are fast approaching and this is normally the time most people slack off in the exercise department, due to the hectic schedules of the next couple months. It's the same thing every year..."Starting January 1st, I'll get exercising and lose 10lbs!" How many of you belong to a gym and have noticed how busy it is after the new year? Why are so many people in society such procrastinators? Today is November 15th and the time to start is NOW. Can't make it to the gym? Don't have the time? So what? I'm sure everyone has a good excuse. Do you have fifteen minutes? I know you do. Below is a fifteen minute interval workout that you can do in the comfort of your living room. You don't need any equipment, just your own body weight. This is something that can be done while you're waiting for the cookies to cool, or in between decorating the house for Christmas. Please note that this workout is only 15 minutes, therefore, you need to bring the intensity with each exercise. Just give it your max effort.

There are Five exercises below that should be done for 50 seconds each, with a 10 second rest in between exercises. Do 3 sets of these exercises.

1. Squat Jump - Stand with feet a little closer than hip-width apart. Hinge the hips back and squat down with the arms straight down, so that the fingertips just touch the floor. Make sure the knees do not go over the foot. From this squatted position, jump up as high as you can, reaching the arms into the air. Continue this squat/jump movement continuously for 50 seconds.

2. Push-Ups w/ Leg Raise - Get into a push-up position on hands and feet. Lower the chest to the floor and as you do so, raise the right leg, squeezing the glutes and keeping the core tight. Hold for 1 sec, return to starting position and repeat with the other leg. As you do these push-ups, keep the body in a straight line. (These can also be modified and done on the knees. As you lower down, just lift the bent leg.)

3. High Knee Run - Jog in place, bringing the knees up to the chest, instead of a regular run. Pump the arms as you would if you were running outside. Focus on the lower abs to bring those knees up.

4. Side Plank Leg Raise - Get into a side plank position on one forearm and legs stacked. Lift the top leg for a count of 10. Take is slow and really focus on keeping the core tight and strong. Then repeat on the other leg. (This can also be modified. Instead of stacking both legs, you can bend the bottom knee and rest it on the floor. Then straighten the top leg for the leg lifts.)

5. Mountain Climbers - (You may remember these from gym class!) Get into a regular push-up position. From this position, drive the knees up to the chest, alternating each leg, as if you were running. Push a quick pace, keep the head up, and remember to breathe!

That's it! Go through all the exercises once, then repeat two more times, and your workout is done! This will rev up your metabolism, build strength and stamina, and leave you feeling energized. Best of all, it's only 15 minutes, so you can fit it into a hectic schedule.



Written by: Genie Bianchi, RRCA Coach

Easy Ways to Shed a Few Pounds

1.   Replace soda, juices & coffee with water. This is an easy way to save on calories.

2.    Run a hard speed workout at least once a week. Do intervals at a sprint pace. This will rev up the metabolism.

3.    Run before breakfast. This will raise your metabolic rate and you will burn more calories throughout the day. It will also make you eat less for breakfast & throughout the day since exercise helps to suppress the appetite.

4.    Eat at home. When you eat out all the time, you’re more likely to eat food that isn’t good for you.

Quick Guide to "Runner's Knee"

*Runner’s Knee: The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward.

Causes:  Poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine. Ice the area as well.

Quad Strengtheners:

-Leg lift with ankle weights: lay flat on the floor with an ankle weight on the leg and lift the leg straight up in the air until it's perpendicular to the body. Then slowly, lower back down.

-Front Lunge: Stand with feet hip-width apart and step the right foot in front of the body, lunge forward, keeping the knee in line with the ankle. Step the leg back to the start and switch sides.

-Body Weight Squats: Stand with hands on hips, feet hip-width apart and squat down. Do not let the knees goe past the toes. Return to standing. That's one rep.

Icing Injuries

I am still suffering from horrible shin pain and once again, I have to take a few days off. (My marathon is only 3 weeks away!) In the meantime, I've been wrapping my leg with an ace bandage and icing the shin a few times a day. A lot of people ask how long to keep the ice on the area. If you're treating an injury, apply an ice pack for no more than 15-20 minutes at a time. Try 15 minutes, 3 times per day...or 15 minutes on, 15 minutes off, for up to an hour. Make sure there is a barrier between the ice pack and the skin. If the ice is left on for more than 15-20 minutes, this can lead to a survival response in cells that cause even more inflammation.

Quick Guide to Shin Splints

Over the past few weeks, my shins have been really tender...especially my left one. It was so bad at one point, that I had to take a week off from training. It's a good thing I did, because I was able to complete my last 20 mile training run yesterday, before the Marine Corps Marathon on October 30th. Today, a client was asking what to do for shin pain and I thought I would post a guide to dealing with shin splints. The main thing to remember is if the pain goes away after you start running, you're probably fine to run through the pain. If the pain never leaves, is unbearable, or hurts while walking, you should take some time off or see your doctor. DO NOT take ibuprofin before a run just so you can go out and run on it! You will only be hurting yourself further.

*Shin Splints: Inflammation of the tendons on the inside of the front of the lower leg.

Symptoms: Aching, throbbing, tenderness along inside of shin about halfway down, or all along the shin from ankle to the knee. Pain when you press on the inflamed area. Pain may go away during a run but return after.

Causes:

Tired or inflexible calf muscles

Overpronation

Running on hard surfaces such as concrete or sidewalks

 Poor shoes, and increasing mileage too quickly

 Beginners are most susceptible.

Treatment:

Ice the area for 15 minutes, 3 times/day. Ice immediately after run.

 Cut down or stop running altogether.

Wear compression sleeves or socks to promote circulation in the lower leg.

Do alternative, non-impact exercises such as cycling or swimming.

Strengthen and stretch lower leg.

Warm-up well and run on soft surfaces.

Stretching for Runners

Stretching improves flexibility, which in turn helps prevent injuries. Less injuries equal better training and stronger running. Stretching should only be done on warm muscles. One thing I do not recommend, however, is stretching after your long run. If you've been running for a few hours, your body is fatigued and there are microtears in the tendons, ligaments, and muscles. Instead of stretching, take an ice bath to reduce inflammation. Then, later in the day, do some gentle stretching.  There are all kinds of great stretches for runners, but I've listed just a few of my favorites.

Hamstring stretch with a towel: Roll a towel up to form a sort of rope. Lie with back flat on the floor. Lift one knee toward the chest and put the towel around the ball of the foot. Hold the ends of the towel and slowly straighten the leg into the air with the foot facing the ceiling. Pull on the ends of the towel down and pull your toes toward the shin. Then you can pull the ends of the towel up toward your face, which will pull the leg more toward your head. Try to hold each stretch for fifteen to thirty seconds. A tight hamstring can cause knee problems, so this one is a must after running.

Cat & cow stretch: Get on all fours with knees directly below the hips and hands directly below the shoulders. Round the back and drop the head toward the floor. Hold for a second or two. Then arch the back and lift the head. Hold for a second or two. Keep alternating. This is a great stretch for the back.

Standing glute stretch: A tight glute can cause all kinds of pain, including lower back pain. To do this one, stand with one hand on a chair for support. While standing, bring the left ankle up and rest it on the front of the right thigh. Your left knee should be bent and pointed out to the side. From this position, swing the butt back and bend the right knee, as if you were about to sit in a chair. Hold this for about 15 seconds. You should feel a nice pull in the back of the leg.

Written by Genie Bianchi, RRCA Coach

Daily Supplements

-It's most important to make healthy foods your mainstay…but sometimes people don’t always get all the nutrients they need, especially if on a diet, or if particular foods are avoided because of an allergy or some other reason. Below is a quick guide to recommended supplements for runners. As always, be sure to consult your physician or a registered dietitian.

-Take a multi-vitamin and mineral formula. Look for one that provides 100% DV for a variety of nutrients from A to Zinc.

-Vitamin E- 100 to 400 IU

-Vitamin C -100 to 500 milligrams

-Calcium -500 milligrams if your 50 or under; 1000 milligrams if your over 50.  Older women and pregnant women need slightly more.

Signs & Symptoms of Overtraining

I am only about 4 weeks away from running the Marine Corps Marathon in Washington D.C. and I should be at the peak of my training. I've logged the miles and I do feel that I'm ready, but just as I need to be finishing up one last 20 plus mile training run, I've caught a cold (or something). Anyway, I just don't feel well and it's irritating me that I'm not out there on the road. Of course, I'd rather be sick now than on the day of the race. I don't think that I've been overtraining, but being sick did bring it to mind. Below, I've listed some symptoms of overtraining. If you're physically exerting yourself day after day and you have some these symptoms, it may be time to listen to what your body is saying.


-Consistently feeling tired all day long
-Your normal pace feels harder than normal
-Your resting pulse is higher than normal for more than a few days
-Constant aches, pains, and injuries
-You have cold, flu-like symptoms, sore throat, etc. more frequently
-Irritability
-Loss of appetite
-Trouble sleeping
-Loss of enthusiasm for running

Written by: Genie Bianchi, RRCA Coach

Benefits of a Training Log

If you're a runner, or even a regular exerciser, I suggest keeping a training log. For each day of the week, write down what you did, how you felt, pace, heart rate, course, etc. At the end of the week, you can look back and see what has been accomplished. I've even used mine to look back to last year's training to see the trends with different injuries and how many miles I was logging at the time. For runners, it's a great way to keep track of miles throughout the year, so new shoes can be bought at the right time. It can also be a great tool to keep track of long runs, easy runs, and speed work for the week. I've also found that it's a great motivator to get my butt off the couch. I hate seeing those empty days, so I try to fill them up with something, whether it be a run, strength training, or simply a walk, it doesn't matter.

Once you're keeping a written training journal, consider adding some pictures. I like to stop and snap a few pics when I'm running in a different or beautiful place. Of course, we all get our pictures taken after a race and these would be a great addition to the training log.

At the end of the year, review what you have accomplished and set your fitness goals for the upcoming year. This will give you a greater chance of achieving those goals. Then start another training log...it's been proven there's power in putting things down in writing!

Written by Genie Bianchi, RRCA Coach

Learning to Listen to the Body

Last year this time, I was training for the Philly Marathon and developed pain in my lower left leg so bad that I went and had it x-rayed. I've always been prone to shin splints but I thought this might have been a stress fracture. The docs told me I was fine, so I kept running through the pain and popped advil (Referred to as Vitamin I by some athletes). How foolish I was! All I did was mask the pain and probably injure myself further. Not to mention it could have affected my blood pressure during exercise and damaged my liver in the long run. Whatever the injury was, it eventually went away and I made it to the starting line injury free. Now I'm six weeks from the Marine Corps Marathon and that nagging pain is back! This time I'm being a little smarter. First, I'm taking a week off from running (it's killing me!) and doing other exercise instead. I'll continue to ice, but I'm staying away from the advil this time. I have really learned to listen to what my body is telling me. Right now it's screaming (from my shin) to give it a break.

Below, I've written today's tip from my training log. I think it's very fitting.

"The old mantra 'No pain, no gain' might be true in love, but it's definitely not true in running. Learn to tell the difference between good pain and bad pain. For example, if your shinsplints are uncomfortable but not painful, keep running. If you feel shin pain while walking, head to the doc; you might have a stress fracture."

Tips from Runner's World

Check out this article...great tips on keeping portions in check.
http://www.runnersworld.com/article/0,7120,s6-242-304-312-13928-0,00.html

Exercise at the Office

Summer is fading and along with it are those lazy beach days and fruity drinks by the pool.  Now is the perfect time to refocus on your fitness goals. I know what you’re thinking…how am I going to fit exercise into an already hectic schedule. Work, school, kid’s sports…we all have the same busy lives, but there is always time to squeeze in something. Even five minutes at different times throughout the day can help you tone up (And wake you up). You spend five minutes surfing the internet… 

Below I’ve listed a few simple exercises that can be done right in your office! In addition to these, try sitting on a balance ball at your desk instead of a chair (you’ll be firing up your core all day long) or walking on your breaks. Take the stairs instead of the elevator. Be creative…squeeze it in any way you can. You may not be doing 30 consecutive minutes of exercise, but it’s still exercise!

1.       Desk Push Ups:  Place hands on desk, shoulder width apart. Keep the torso and legs in a straight line and the head up. Lower the chest down to the desk, hold for 10 seconds and push back up. That’s one rep. Do 3 sets of 12-15 reps.

2.       Chair Squat: Stand in front of your chair with feet hip width apart. Place the hands on the hips and hinge the hips back. Lower your body down as if you were about to sit down. Be sure the knees stay in line with the ankles. Hover about an inch over your chair for 10 seconds and stand back up. Do 3 sets of 12-15 reps.

3.       Hip Lift: Sit up straight in your chair. Lift one glute so that it almost comes off of the chair, and then repeat on the other side. It will look like a rocking motion. Do this for 30 seconds. Do 3 sets of these, resting 10 seconds between sets.

These are only a few exercises that can be done at work. The possibilities are endless. Remember, you can do these at different times all throughout the day. It doesn’t have to be just one time. Be creative and please feel free to share any other ideas with me. I’d love to hear what other exercises people come up with.

Written by Genie Bianchi, RRCA Coach

The Runner's Core Workout

It’s well known that strengthening the core is essential for daily living. So, why do many runners neglect this area of training? If you want to perform at your best, you need solid groundwork.  The core is comprised of the abs, lower back, and glutes and is the foundation for all movement. A strong core equals a strong runner. Improve these muscles and you’ll improve your stability, power, and endurance. You’ll also experience fewer injuries. With strong lower abs and back muscles, you’ll be able to maintain proper form, especially when fatigued, and put less stress on the hips, knees, and shins. Do my runner’s core workout twice a week and I guarantee you will feel the results in your running. If you are bored with regular crunches, I challenge you to try this.

Runner’s Core Workout

Leg Raisers:  Lie flat on the floor with the legs straight and arms down at the sides.  Relax the head and neck and lift the right leg straight into the air until it is perpendicular to the floor. Lower it back down until the ankle is a couple inches off of the ground.  That is one rep. Do 12-15 reps and then switch legs. Try to do 2-3 sets of 12-15 reps on each leg. Tip: concentrate on using the lower abs to pull the leg up.

Alternating Leg Raisers:  Do the same as the above exercise, except alternate the legs. This is a little harder because the feet never touch the floor throughout the move. Do 2-3 sets of 15 seconds.

Supermans: Lie flat on the floor with arms stretched straight out in front of you and legs straight. Lift the shoulders, left arm, and right leg off of the floor and hold for a count of 3, then lower back down. That’s one rep. Do 12-15 reps and then switch sides. Do 2-3 sets. Tip: To make it harder, you can lift both arms and legs off of the ground at the same time and hold for a few seconds, or alternate sides without touching the floor.

Plank Leg Lift: Get into a front plank position on the forearms and keep the body in a straight line. Lift the right leg a few inches off of the floor and hold for 5 seconds while keeping the hips low. Keep the abs tight during this move. Lower the foot back to the floor. That is one rep. Do 12-15 reps and then switch sides. Do 2-3 sets of these.

Side Hip Rise: Get into a side plank position on your right forearm, with the legs stacked and the body straight. Hold this position and use the obliques to lift the hips up and down. Do 2-3 sets of 12-15 reps on each side.

Knee to Arm: Get into what would be the top of a push up position. Keep the back straight and hips in line with the body. Bring the left knee into the chest and turn the hips slightly so that the knee touches the right arm. Then return to the starting position. That is one rep. Do 2-3 sets of 12-15 reps and then switch sides. You can also do this with alternating legs. Tip: Focus on using the obliques and lower abs to bring the knee in and over.

Bridge: Lie on your back with the knees bent and feet flat on the floor. Leave the arms straight at the sides. Lift the butt up so you form a straight line from the chest to the knees. Hold this for a few seconds, and then lower back down. That is one rep. Do 2-3 sets of 12-15 reps.

Check back next week to see pics of me demonstrating each exercise.

P.S. You don't have to be a runner to reap the benefits from these exercises!


Written by Coach Genie Bianchi

Running in the Pool

Last week, I did something to my hip and running has been making it incredibly worse. It figures I would be injured only two weeks into my marathon training! So over the weekend I decided to head over to a friend's pool to try doing my long run in the water. I have never really done it before, so for the first half hour or so, I felt I was just tweaking my form. I jumped in the deep end with a flotation device around my waist and started running. I tried to keep my back straight and run how I normally would on land. It was so boring!!! I had planned to do two hours and if my friend hadn't sat on the side of the pool and talked to me, I don't think I would have lasted that long. That being said, if you can mix up the workout (add speed intervals, etc), have some music, or a friend with you, I really recommend pool running. It's a great way to keep your fitness level while injured. It can also be a great form of cross-training along with your regular running program, as well as a great way to cool off on a hot summer day.

Tips:
-Use a flotation belt. This will allow you to concentrate on your form rather than keeping your head above the water.

-Run in the deep end with the same form as you normally run on land. Keep a quick turnover with your feet and keep the elbows at the sides in a 90 degree angle. Your stride will be more up and down (like a cyclist) and that's normal.

-Include fartleks into your workout.

-Bring a friend with you!

Eat Your Water With These Foods

You know you're supposed to be drinking a lot of water each day. Especially if you're working out in the heat. In the fast-paced schedules we all keep, it's easy to forget to keep hydrating. Plain water can also become very boring. Below are some foods, listed in an article by Runner's World, that you can eat to help keep you hydrated. Not only are they a nice break from just water, but they taste great and are filled with nutrients to keep your muscles working hard.

Water + Electrolytes
Cantelope, Peaches, Strawberries

Water + Vitamin C
Watermelon, Kiwi, Citrus

Water + Cancer Defense
Tomatoes, Broccoli

 Water + Recovery
  Pineapple, Cherries

                                                          Water + Immunity
                                                           Yogurt, Kefir

                                                          Water + Digestion
                                                           Beans

Check the full article out here:http://www.runnersworld.com/article/0,7120,s6-242-302--13967-2-1-2,00.html

Quick Tips for Staying Hydrated

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.

Before Workout
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.

During Workout
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.

Post-Workout
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.