We live and train in North Texas and the summers are hot and humid. To maximize our training, it is important to be well hydrated in the days leading up to our runs.
Drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep. It's not a good idea to run with a hangover because you'll most likely be dehydrated when you start running.
We generally have a water stop every three miles. You need to drink 2-4 ounces of fluid every 2 miles. During hotter weather, that increases to 4-6 ounces of fluid. Some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes). The carbohydrates and electrolytes in the sports drink also help you absorb the fluids faster.
A few things to consider knowing that you are hydrated for your run.
Your urine should be straw or lemonade color this means you are hydrated.
Clear urine generally means that you are overhydrated
Dark urine generally means that you under hydrated and you need to drink fluids.
It’s really important for you to get a recovery drink into your system within 30 minutes of your run. We provide Endurox that will really help your recovery. A recovery drink will not give you energy to get you through the rest of the day, but it will help your muscles heal faster so you are ready for your next run.
Anyone that’s trained in the marathon program before knows it’s no fun starting out the week on Tuesday morning with heavy legs. Other popular options are low fat chocolate milk, a can of Slim Fast, and EAS 100% Protein Powder. If you are lactose intolerant, Ensure is a good option.
As a reminder: YOU NEED TO CARRY WATER DURING ALL TRAINING RUNS.
We have water along our training courses. But carrying water is needed, especially in the heat of a Dallas summer. There are multiple water carrying belts available at all area running stores. They are relatively inexpensive. Experiment and see what works best for you.