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Thunderbird Run 'n Gun, July 13, 2013 -- do you have what it takes?
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<blockquote data-quote="jakerz" data-source="post: 2183751" data-attributes="member: 18966"><p>Here you go.</p><p></p><p><a href="http://www.sideofsneakers.com/2010/08/26/stay-hydrated-next-race/" target="_blank">http://www.sideofsneakers.com/2010/08/26/stay-hydrated-next-race/</a></p><p></p><p>How to Hydrate in the Heat</p><p></p><p>1. Start early. Dont wait until the morning of the race to start drinking. You can only absorb so much so fast- you dont want all that hydration going straight to the toilet. Worst case- start the day before. <strong><u>Your best bet- begin hydrating a few days before your event.</u></strong></p><p></p><p>2. Replace sweat loss. To stay hydrated, you need to replace any fluid you lose. If you sweat a lot, you better bet you need to be drinking a lot! A good rule of thumb: weigh yourself before & after a workout. The amount of weight you lost is the amount you need to drink. (For every pound lost, drink 16 oz of fluid.) Dont want to weigh yourself? Check your urine- it should be pale yellow, not dark & concentrated.</p><p></p><p>3. Dont rely on thirst. Our bodies are usually pretty good at telling us what we need, but unfortunately theyre a little slow on the uptake when it comes to thirst. You only feel thirsty after youve started to become dehydrated. Plus, your thirst is quenched before youve gotten all the fluid you need. So drink even if youre not thirsty!</p><p></p><p>4. Drink at regular intervals. Water can turn to sweat in as little as 10 minutes. Drinking regularly throughout your workout or event is the best way to stay hydrated. Having small amounts of fluid frequently also helps to prevent that unpleasant sloshing feeling in your stomach.</p><p></p><p>5. Make it good & easy. The easier water or other fluid is to access, the more likely you are to drink it. Figure out what works for you- carrying a water bottle, using a Camel Bak, etc. Making it taste good helps you drink more too; so does having the fluid cold.</p><p></p><p>6. Choose fluids wisely. Water is fine for short events, but if youre exercising for more than an hour, you probably want to try a sports drink or other fluid with electrolytes. What to look for: a drink thats 6-8% carbohydrate & has at least sodium & potassium in it. [Most beverages marketed as 'sports drinks meet these requirement; this isnt the time to choose the low sugar option!]</p></blockquote><p></p>
[QUOTE="jakerz, post: 2183751, member: 18966"] Here you go. [url]http://www.sideofsneakers.com/2010/08/26/stay-hydrated-next-race/[/url] How to Hydrate in the Heat 1. Start early. Dont wait until the morning of the race to start drinking. You can only absorb so much so fast- you dont want all that hydration going straight to the toilet. Worst case- start the day before. [B][U]Your best bet- begin hydrating a few days before your event.[/U][/B] 2. Replace sweat loss. To stay hydrated, you need to replace any fluid you lose. If you sweat a lot, you better bet you need to be drinking a lot! A good rule of thumb: weigh yourself before & after a workout. The amount of weight you lost is the amount you need to drink. (For every pound lost, drink 16 oz of fluid.) Dont want to weigh yourself? Check your urine- it should be pale yellow, not dark & concentrated. 3. Dont rely on thirst. Our bodies are usually pretty good at telling us what we need, but unfortunately theyre a little slow on the uptake when it comes to thirst. You only feel thirsty after youve started to become dehydrated. Plus, your thirst is quenched before youve gotten all the fluid you need. So drink even if youre not thirsty! 4. Drink at regular intervals. Water can turn to sweat in as little as 10 minutes. Drinking regularly throughout your workout or event is the best way to stay hydrated. Having small amounts of fluid frequently also helps to prevent that unpleasant sloshing feeling in your stomach. 5. Make it good & easy. The easier water or other fluid is to access, the more likely you are to drink it. Figure out what works for you- carrying a water bottle, using a Camel Bak, etc. Making it taste good helps you drink more too; so does having the fluid cold. 6. Choose fluids wisely. Water is fine for short events, but if youre exercising for more than an hour, you probably want to try a sports drink or other fluid with electrolytes. What to look for: a drink thats 6-8% carbohydrate & has at least sodium & potassium in it. [Most beverages marketed as 'sports drinks meet these requirement; this isnt the time to choose the low sugar option!] [/QUOTE]
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