Key Hydration Topics

Don't take water for granted.  Water is essential for regulating body temperature. When you lose water it should be replenished for general well-being and performance. Thirst is not a good indicator of hydration nor the amount and timing of your water drinks during your training for a long distance. If thirsty, you are already mildly dehydrated. Fatigue, heat intolerance, light headedness (dizzy) and seeing spots are symptoms dehydration.

Rules of thumb to use to stay hydrated.

1) 4-8 ounces every 15-20 minutes while exercising (a 20 oz water bottle per hour).

2) Drink half your body weight (lbs) in ounces each day (if you weigh 140, drink 70 oz daily).

3) Experiment by weighing yourself before and after endurance exercise to determine water loss. For every lb lost during extended exercise, that’s 16 oz water lost = 1 pint
4) Start your day with 8-16 oz. of water or juices
5) Carry water with yiou during the day; keep sipping all day.

6) Eat high water-content foods such as fruits, vegetables, soups, yogurt, etc.


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