How Running a 10 Mile Road Race Made Me Hydrate Better!

July 15, 2010 - PRLog -- In a couple weeks, I will once again be running in the 10 mile Blessing of the Fleet Road Race in Narragansett, RI.

One year, it was extremely grueling due to the hot and humid weather and I failed to meet my goal - finish in under 90 minutes. I was off by 12 minutes after training quite a bit more specific to running this distance. At one point, it felt like I was being stabbed in the gut with knives!

I can't say I am a great runner, but I do enjoy the challenge.

This led me to re-examine my training strategies. What I realized was:

I had not trained in similar race day conditions.

and

I usually choose a cooler time of the day to train.

So...I ended up very dehydrated!

While I do not recommend long exposure to mid-day heat, I do recommend careful planning when trying to acclimate yourself to exercising in extremes of temperature and humidity.

The following advice applies to anyone who plays sports, gardens, works outside, or does any other activity during these hot summer months.

I will break my advice up into two groups: people who choose to spend time in the heat and people who try to avoid the heat. I will also give some basic hydration strategies that we all should follow.

Training or working in the heat:

1. Know how to hydrate properly.

- Before starting your activity or day, you should weight yourself to have a base for how much water you lose.
- Drink at least 16 ounces 1-2 hours before activity.
- During your activity, drink often and at regular intervals.
- I recommend drinking water every 10-15 minutes.
- Drink before you even feel thirsty.
- Go with water and low calorie sports drinks for short term heat exposure – up to 45 minutes.
- Look to sports drinks or fresh fruit for medium heat exposure – up to 90 minutes.
- For long term exposure, like construction jobs, I recommend breaking for small well balanced meals every 2-3 hours on top of the hydration strategies.
- After your activity, replace 16-24 ounces for every pound of body weight lost.

Warning signs of dehydration include dark yellow urine, decreased or lack of urination, rapid resting heart rate, and cramping.

2. Acclimate slowly.

- For example, if you are a high school football player who has been training indoors or in the cooler part of the day all summer, you are going to run into heat related issues when you put those pads on and have two hour practices in late August.
- So…start slowly.
- Do 20-30 minutes of your workout during the hottest part of the day two times per week.
- Then, gradually build up to a level similar to what practice or game days will be like.
- Of course, you should follow the hydration guidelines before embarking on this training method. The same goes for any outdoor activity – introduce heat acclimation slowly.

Tips for avoiding the heat:

1. Plan to do more strenuous activity in the early morning or early evening.

- For you runners and road bikers, it is best to get those long miles done early in the morning.
- Same goes for mowing the lawn, digging in the garden, and any other major home project that needs to be completed outdoors this summer.

2. Go indoors for your workouts.

- Treadmills, ellipticals, stationary bikes, and any other cardio machines can be used to build your stamina. They are also good for weight loss and heart health. Interval training is a great way to use indoor cardio equipment.

3. Try water fitness or water sports

- Swimming is a great total body workout and is excellent for core strength.
- It is great for all levels and abilities and is very easy on the joints.
- A water workout is one way to change up your routine.

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