GoGo Running Basics

Hydration Tips

hydrationBy Coach Jay Stephenson

Recently one of the athletes that I coach asked me how she could stay hydrated during the hot summer months. Here are 4 tips that are out of the box and 4 in the box tips to keep you hydrated.

4 Out of the Box Hydration Tips:

•    Don’t forget to drink first thing in the morning as soon as you wake up…even a few sips of water will help you start your day off on the right foot.
•    Eat more foods that have a lot of water in them. I was recently at a cookout and they had brownies and watermelon.  While the natural response is to eat some of both make sure you focus on the watermelon.
•    Keep your water bottle with you all day. You will be surprised how much you will drink if water is accessible all day. Put some flavoring in it if it motivates you to drink more.
•    Suck on some ice– don’t crunch it because it’s bad for your teeth.

4 In the Box Hydration Tips:

•    Drink during exercise if it is over 1hr in duration.
•    Drink before/after and during exercise.
•    Include carbohydrate drink before and during.
•    After a workout consume a 4:1 carb to protein ratio drink (This ratio has been shown to speed up recovery time after hard workouts).  Great carb/protein drinks are chocolate milk, muscle milk, Hammer nutrition products, or whatever is handy.

Good luck staying hydrated!


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