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COUNTING DOWN TO MOODY STREET 5K

We are so pumped for the upcoming Moody Street road race.   With several weeks training under our belts we thought it would be a good idea to posts some helpful training tips on the blog.  Make sure you continue to log in & check out the latest posts!

 

Hydration – The goal of drinking fluids during exercise is to prevent dehydration and maintain performance.  4 – 6 ounces of fluids should be consumed  every 15 to 20 minutes during a run/walk.  Most people remember to drink fluids during a work out but pre and post workout hydration is equally as important.  

  • Stick to regular water – Avoid hidden sugars and calories by sticking to simple H2O.   If you need to add variety try adding lemon, lime, or oranges slices to your water for a natural flavoring.
  • Drink regularly throughout the day rather than try to get in all your consumption at one point of the day.   A general rule of thumb is to drink half your body weight in ounces daily.  (If you weigh 200 pounds, aim for 100 ounces throughout the day).
  • Sports Drinks –  Sports drinks contain electrolytes such as sodium and potassium. When you’re running, your body loses electrolytes through sweat. Since electrolytes help your body retain fluids and may prevent muscle cramps, you need to replace them when running more than 90 minutes.  (again remember to read the labels for calories and sugar content).  
  • Race Day – Remember to drink plenty of fluids the day before a race, then on the morning of the race drink 8 ounces of fluids 2 hours prior to the race.  This will give your body enough time to process the liquids and give you enough time to empty your bladder before the race starts.  Drink another 5 – 10 ounces of water thirty minutes prior to the race to ensure your body is properly hydrated.
  • Heat and Humidity – Be sure to increase your water intake on hot and or humid days.  You body will sweat more to help with overheating, but  will also cause the loss of electrolytes quicker than an average day.  Do not use thirst as an indicator of dehydration.  Once you feel thirsty your body’s fluid level is too low.
  • Rehydrate after the race – A great way to rehydrate is a water /sport drink combination.  This will help restore your electrolyte level as mentioned earlier. 
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